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Parmesan-Crusted Tilapia

Photo: Oxmoor House
Hands-on time 9 mins
Total time 21 mins
Yield Serves 4 (serving size: 1 fillet and 2 lemon wedges)
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!

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

Nutrition 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

How to Make It

  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.

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

Cook's Notes

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.

Cooking Light Real Family Food