January 28, 2012

Panko-Parmesan Crusted Tilapia

Flaky, juicy tilapia coated with crispy panko and salty Parmesan?

Sounds like a fantastic dinner to me!

Broiling the fish keeps it moist and tender on the inside while still melting the Parmesan cheese crust on the outside. Lightly breaded with panko (Japanese breadcrumbs) and served with lemon, this fish dish is a satisfying and easy meal to make any night of the week (or, maybe even more than one!)

Panko-Parmesan Crusted Tilapia
Serves 4                Serving Size: one fillet          Calories/Serving: 236

Ingredients:
  • 4 (4-oz) Tilapia fillets
  • 1 large egg, beaten
  • 1/2c. panko breadcrumbs
  • 1/8tsp. salt
  • 1/8tsp pepper
  • 1/4tsp garlic powder
  • Cooking Spray
  • 2tbl light margarine
  • 1/4c. grated Parmesan cheese
  • one lemon, cut into wedges (optional)
Instructions:
  1. Preheat your broiler to medium-high. 
  2. Place the beaten egg into a shallow bowl. On a plate with edges, mix together the breadcrumbs, salt, pepper, and garlic powder. Spray a nonstick baking sheet with cooking spray.
  3. Set up an "assembly line": take each fish fillet and dip it into the beaten egg, then gently press both sides into the breadcrumb mixture. Place the fillets onto the baking sheet, and place in the oven about 4 inches from the broiler. Allow to cook for aproximately 5-6 minutes, or until no longer opaque on the top side.
  4. While fish is cooking on the first side, mix together the margarine and Parmesan until well combined. When first side of fish is done cooking, remove the fish from the oven. Flip over so uncooked side is exposed; spread about 1 tbl of the butter mixture onto each fish (this should evenly divide the mixture between the fillets).
  5. Place back in broiler, and cook for about 4 minutes, or until a golden crust has formed and fish is cooked (it will be white and flaky, but still moist).
  6. Remove from oven, and serve with lemon wedges.

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