Panko-Crusted Tilapia and Bow Ties
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 491.0
- Total Fat: 14.5 g
- Cholesterol: 59.9 mg
- Sodium: 243.1 mg
- Total Carbs: 56.1 g
- Dietary Fiber: 9.8 g
- Protein: 36.2 g
View full nutritional breakdown of Panko-Crusted Tilapia and Bow Ties calories by ingredient
Number of Servings: 4
Ingredients
-
4 U.S. farm-raised tilapia fillets, about 5 ounces each
1/2 cup Italian-seasoned panko bread crumbs (such as Progresso)
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 pound bow tie pasta
1 container (10 ounces) Brussels sprouts, trimmed and halved
3 tablespoons olive oil
4 cloves garlic, peeled and chopped
1/8 teaspoon red pepper flakes
1/4 cup grated Parmesan cheese
Directions
1. Heat oven to 450°F. Bring a large pot of water to boiling. Coat a broiler-safe baking pan with nonstick cooking spray. Place tilapia fillets in pan, skin-side down, and coat lightly with cooking spray. Season fish with 1/4 teaspoon of the salt and black pepper. Sprinkle 2 tablespoons panko crumbs over each fillet. Bake at 450°F for 10 minutes.
2. While fish is baking, boil bow ties for 4 minutes. Add Brussels sprouts and cook an additional 5 minutes. Drain, reserving 1/2 cup cooking liquid.
3. In a large skillet, heat olive oil over medium-high heat. Add garlic and red pepper flakes and cook 30 seconds. Add bow ties, Brussels sprouts, reserved cooking liquid and remaining 1/4 teaspoon salt. Cook 1 minute until heated through. Stir in cheese.
4. Turn up oven to broil. Run fillets under broiler for 1 to 2 minutes, until browned and crisp. Serve with bow ties on the side.
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user FAMILY_RECIPES.
2. While fish is baking, boil bow ties for 4 minutes. Add Brussels sprouts and cook an additional 5 minutes. Drain, reserving 1/2 cup cooking liquid.
3. In a large skillet, heat olive oil over medium-high heat. Add garlic and red pepper flakes and cook 30 seconds. Add bow ties, Brussels sprouts, reserved cooking liquid and remaining 1/4 teaspoon salt. Cook 1 minute until heated through. Stir in cheese.
4. Turn up oven to broil. Run fillets under broiler for 1 to 2 minutes, until browned and crisp. Serve with bow ties on the side.
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user FAMILY_RECIPES.
Member Ratings For This Recipe
-
ZRIE014
-
GEORGE815
-
ROSSYFLOSSY
-
MUSICNUT