Heart Healthy Panko-Crusted Tilapia

(5.0)
By Judy Capodanno
Published 2/7/2022
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Diabetic
Heart Healthy Panko-Crusted Tilapia
Photo Credit: Baldwin Publishing Staff Photographer

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.

This Panko Crusted Tilapia can also be made in an air fryer. Check out our recipe for Air Fryer Panko Crusted Tilapia HERE!

Total Time
35 minutes
Servings
4
Calories
181
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Can I make Panko-Crusted Tilapia in the air fryer?

Yes, you can make this tilapia dish in an air fryer for a crispy, golden outside and tender meat on the inside. Cook at 400°F for 12 minutes, flipping halfway through the cook time. You’ll know the fish is done when it reaches an internal temperature of 145°F and the panko crust is perfectly crunchy. Here’s the full recipe for Healthy Air Fryer Panko Crusted Tilapia.

Health eCooks Cookbook on Amazon

Ingredients

Recipe yields 4 servings

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How to Make Panko-Crusted Tilapia

  1. Step 1

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

  2. Step 2

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

  3. 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.

  4. 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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