This was a super easy and delicious recipe. I'm a little scared of cooking fish, but saw this and it was ingredients I like. I used my Seafood Watch app at my local grocery stores fish counter and they had a best choice tilapia, very mild and it cooked up wonderfully. I served it over brown rice with some broccoli. Since I would like to have my family eat more fish, and this was a sustainable choice, it's going in my meal rotation.
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Total: 21 Minutes
- Calories: 305
- Calories from fat: 0.0%
- Fat: 13.6g
- Saturated fat: 3.5g
- Monounsaturated fat: 6.5g
- Polyunsaturated fat: 2.9g
- Protein: 39.5g
- Carbohydrate: 5.6g
- Fiber: 0.0g
- Cholesterol: 133mg
- Iron: 1.3mg
- Sodium: 386mg
- Calcium: 123mg
- 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
- 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!
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