Love for Food

Panko Crusted Tilapia

I've gained a few holiday pounds and have been trying really hard to be good. So what if it's April! Sadly those pounds are still on. I bought some talapia because it had a high rating at the store and was pretty cheap. Good thing I was on the phone with my dad after coming home from the gym because he suggested the idea of using panko to bake it. It's not much of a recipe; similar to breading of other meats (chicken). I wanted to share anyways since was very fast, and easy. Filling but not heavy as fish usually is. I ate it with arugula salad and some lemon.
Ingredients: Serves Four
4 4oz tilapia fillets
1/2 cup panko
2 eggs, beaten
1/4 cup flour
1/4 spices (ie Old Bay, I used a fish spice blend)

Method:

  • Wash and pat dry fillets.
  • Set out a bowl with the flour mixed with spices, one with the panko and one with eggs.
  • Dip the fish in the egg first, than flour mixture, than egg again, followed by panko.
  • Bake fish at 350 for about ten minutes, five minutes on each side.
  • Place fish for two minutes under broiler.

Cost: $6.00 total, $1.50 per servingTime: 5 minutes active, 12 minutes inactive
Nutrition Facts: Amount Per Serving
Calories 176.8
Total Fat 5.6 gSaturated Fat 1.9 gPolyunsaturated Fat 0.5 gMonounsaturated Fat 1.0 gCholesterol 138.2 mgSodium 142.0 mgPotassium 35.0 mgTotal Carbohydrate 5.0 gDietary Fiber 0.3 gSugars 0.3 gProtein 27.0 g
Weight Watcher Points +: 4 points per serving