Panko-Crusted Tilapia filets, baked

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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 196.4
  • Total Fat: 4.1 g
  • Cholesterol: 58.0 mg
  • Sodium: 696.3 mg
  • Total Carbs: 14.5 g
  • Dietary Fiber: 0.8 g
  • Protein: 24.9 g

View full nutritional breakdown of Panko-Crusted Tilapia filets, baked calories by ingredient
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Under 200 calories! Easy and basic. Under 200 calories! Easy and basic.
Number of Servings: 6


    Tilapia filets, 23oz
    Dijon Horseradish Mustard, T
    Liquid Egg Whites, .25 cup
    Celtic Sea Salt, Coarse Grain, 2 tsp
    Pepper, black, 1 tsp
    Panko Bread Crumbs, 2 cups
    butter, unsalted, 1 T melted


Preheat oven to 400.

Carefully dry fish and divide into six equal portions.
Mix the mustard and egg whites together into a shallow bowl. Mix Panko, melted butter, and seasoning together onto a plate.

Wet filets in mustard mixture with one hand, place on panko plate press, then with the other hand flip and press into crumbs. Repeat until all filets are encrusted.

Allow filets to rest for 5 minutes. Place rack lined sheet tray and cook for 20 minutes flipping at 10.

Serving Size: Makes 6 portions

Number of Servings: 6

Recipe submitted by SparkPeople user CAROLINE1000.

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