Panko Crusted Tilapia
Created by Bergy on April 23, 2013
- Servings: 2
- Prep Time: 15m
- Cook Time: 14m
- Recipe #9199
Ingredients
- 1/2 tablespoon olive oil
- 2 fillets (12 ounces) tilapia fish (rinsed, patted dry, 6 ounce)
- 4 tablespoons butter, melted.
- 1/2 teaspoon garlic powder
- 2 tablespoons fresh lemon juice
- 1 cup panko bread crumbs
- 1 teaspoon Italian seasoning
- 1 1/2 teaspoons dry mustard powder
- 1 1/2 teaspoons ground black pepper
- 3/4 teaspoon ground nutmeg
- 1/2 teaspoon ground ginger
- 1/2 teaspoon hot paprika
- 1/2 teaspoon crushed red pepper flakes
- Lemon slices (6 thin slices for garnish, optional)
- 2 tablespoons parsley, chopped (optional)
How to Make
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Step 1: Mix together 4 tablespoons melted butter, garlic powder, and lemon juice. set aside.
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Step 2: Mix together the Panko crumbs with the remaining ingredients.
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Step 3: Gently coat each fillet with the butter mixture and press into the Panko spice mixture.
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Step 4: Get as much crumb mixture on the fillets as possible.
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Step 5: Lightly spray a non stick skillet with oil.
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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.
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Step 7: Garnish with lemon slices and some chopped parsley.
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Step 8: Serve immediately.
Nutritional Facts
- 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