Healthy Panko-Crusted Tilapia

Name: Healthy Panko-Crusted Tilapia
Total time: 35 min
Yield: 4
Ingredients: 1 large egg; 1/2 cup panko bread crumbs; 1 Tbsp finely chopped fresh flat-leaf parsley; 1 Tbsp finely chopped fresh basil; 1 Tbsp finely chopped fresh oregano; 1 tsp garlic powder; 1/2 tsp salt; 1/4 tsp black pepper; 1 1/4 lbs tilapia; 1 lemon, cut into wedges

(5.0)

By Judy Capodanno

Published 2/7/2022

Dietitian Reviewed: Jane Schwartz, RDN, CLT

Approved for These Diets:

Heart Healthy | Diabetic

Crunchy panko breadcrumbs create the flavorful crust of this healthy tilapia recipe. Fresh parsley, basil and black pepper give this bright seafood dish a well-balanced, savory edge that makes every bite sing.

Total Time

35 minutes

Servings

4

Calories

181

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How to Make Panko-Crusted Tilapia

Step 1

Preheat oven to 475°. Line a baking pan with foil.
Step 2

In a shallow bowl, slightly beat the egg. In another bowl, combine panko, parsley, basil, oregano, garlic powder, salt and black pepper.
Step 3

Dip the tilapia into the egg, shaking off excess, then into panko mixture, making sure to cover completely. Place breaded fish on prepared baking pan. Coat the fish lightly on both sides with nonstick cooking spray.
Step 4

Bake for 15 minutes, or until golden brown. Serve with lemon wedges. Serve immediately.

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Nutrition Facts

Serving Size:

1/4 of the tilapia

181

Calories

3

g

Fat

117

mg

Cholesterol

400

mg

Sodium

6

g

Carbs

1

g

Sat. Fat

0

g

Fiber

30

g

Protein

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Healthy Panko-Crusted Tilapia

Ingredients

How to Make Panko-Crusted Tilapia

Step 1

Step 2

Step 3

Step 4

Nutrition Facts

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