Home
Heart Healthy
Panko-Crusted Tilapia

Heart Healthy Panko-Crusted Tilapia Recipe

                   
Panko-Crusted Tilapia
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.
Facebook
Bread icon
Ingredients
Recipe yields 4 servings
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
Play icon
Directions
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.

Time: 35 minutes
Servings: 4
Calories: 181
Make this for:
Dietary Review:
dietary-image
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
Play icon
Nutrition facts
Serving Size: 1/4 of the tilapia
Per serving:
calories:181
total fat:3g
sat fat:1g
cholesterol:117mg
sodium:400mg
total carb:6g
fibers:0g
proteins:30g

You might also like

Welcome to Health eCooks™! We cook your favorite foods healthier!

Health eCooks™ showcases hundreds of chef-tested and dietitian-reviewed recipes that are as nutritious as they are delicious. A subsidiary of Baldwin Publishing, Inc., our healthy recipes have been viewed by millions of people on over 900 health websites and in 450,000 healthy cookbooks. Our goal is to inspire you with recipes that aren’t just good for you—they taste good, too!

Who are we?

We are professional chefs, registered dietitians and food editors and for more than two decades we’ve created healthy recipes and how-to-cook videos. We’ve published nearly half a million healthy cookbooks for the medical brands Americans trust with their lives.

Chef-tested recipes

| Every recipe has been tested (and tasted!) by professional chefs in our Health eCooks™ test kitchen.

Dietitian-reviewed recipes

| All recipes carry a stamp of approval by registered dietitians who ensure they adhere to rigorous health and medical standards.

We make it easy so you can cook it healthy!

Recipe Reviews
Reviews for  Panko-Crusted Tilapia
account
Add rating & review

Leave a Reply

Your email address will not be published. Required fields are marked *

Heart Healthy Panko-Crusted Tilapia Recipe
Ingredients
Recipe yields 4 servings
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
Directions
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.

Share to Email