Panko Crusted Tilapia

15m
Prep Time
14m
Cook Time
29m
Ready In

Recipe: #9199

April 23, 2013

Categories: Tilapia, Sunday Dinner,



"The Panko crumbs make this recipe especially nice and crispy. This recipe has been sitting in my pile "to post" recipes for ages - I have no idea of the original source."

Original is 2 servings

Nutritional

  • Serving Size: 1 (252.6 g)
  • Calories 466.3
  • Total Fat - 29 g
  • Saturated Fat - 15.7 g
  • Cholesterol - 129.1 mg
  • Sodium - 389.8 mg
  • Total Carbohydrate - 16 g
  • Dietary Fiber - 2.1 g
  • Sugars - 2 g
  • Protein - 35.5 g
  • Calcium - 151.2 mg
  • Iron - 3 mg
  • Vitamin C - 11.5 mg
  • Thiamin - 0.3 mg

Step by Step Method

Step 1

Mix together 4 tablespoons melted butter, garlic powder, and lemon juice. set aside.

Step 2

Mix together the Panko crumbs with the remaining ingredients.

Step 3

Gently coat each fillet with the butter mixture and press into the Panko spice mixture.

Step 4

Get as much crumb mixture on the fillets as possible.

Step 5

Lightly spray a non stick skillet with oil.

Step 6

Add the fillets and any of the lemon butter that may be left and cook over medium high heat for approximately 4 minutes,the fish should be golden, flip the fish, continue cooking until it flakes easily again approximately 4-5 minutes depending on the thickness of the fish.

Step 7

Garnish with lemon slices and some chopped parsley.

Step 8

Serve immediately.

Tips


No special items needed.

1 Reviews

Mikekey

A great addition to our tilapia rotation. Lots of flavor in the coating.

5.0

review by:
(30 Oct 2016)

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