Parmesan-Crusted Tilapia

Parmesan-Crusted Tilapia Recipe
Photo: Oxmoor House
Dip the fish in the eggs and then into the panko mixture. Create your own fish tacos or have the Tilapia on its own with Roasted Fingerling Fries. Either way, you can’t go wrong!

Yield:

Serves 4 (serving size: 1 fillet and 2 lemon wedges)

Recipe from

Recipe Time

Hands-on: 9 Minutes
Total: 21 Minutes

Nutritional Information

Calories 305
Caloriesfromfat 0.0 %
Fat 13.6 g
Satfat 3.5 g
Monofat 6.5 g
Polyfat 2.9 g
Protein 39.5 g
Carbohydrate 5.6 g
Fiber 0.0 g
Cholesterol 133 mg
Iron 1.3 mg
Sodium 386 mg
Calcium 123 mg

Ingredients

1/2 cup panko (Japanese breadcrumbs)
2 ounces grated fresh Parmesan cheese (about 1/2 cup)
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 large eggs, lightly beaten
4 (6-ounce) tilapia fillets
2 tablespoons canola oil, divided
8 lemon wedges

Preparation

1. Combine first 4 ingredients in a shallow dish; place eggs in another shallow dish. Rinse fillets; pat dry with paper towels. Dip fillets in egg; dredge in panko mixture.

2. Heat a large nonstick skillet over medium heat. Add 1 tablespoon oil; swirl to coat. Add half of fillets to pan; cook 2 to 3 minutes on each side or until fish flakes easily when tested with a fork. Wipe pan with paper towels. Repeat procedure with remaining oil and fillets. Serve with lemon wedges.

Kids Can Help: Let the kids dip the fish in the eggs and then into the panko mixture. It's messy, but fun!

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Amanda Haas,

Cooking Light Real Family Food

September 2012
My Notes

Only you will be able to view, print, and edit this note.

Add Note