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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.
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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
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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
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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

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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.

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