PANKO CRUSTED TILAPIA
Panko is a Japanese bread crumb, coarser than regular breadcrumbs. It makes a delicious crunchy coating for baked tilapia that is lightly seasoned with butter and lemon.
Provided by Kizzikate
Categories Tilapia
Time 22m
Yield 6 serving(s)
Number Of Ingredients 7
Steps:
- Heat oven to 375%. Spray a baking pan lightly with cooking oil.
- In a shallow dish, combine melted margarine, garlic powder, and lemon juice. In a separate shallow dish, combine panko and Old Bay seasoning.
- Dip each filet in butter mixture, then roll well in the panko mixture. Place filets in a single layer onto prepared pan.
- Press any remaining panko mixture onto tops of filets.
- Bake 12-14 minutes, until flaky. Serve with lemon wedges.
Nutrition Facts : Calories 260.4, Fat 10.7, SaturatedFat 2.5, Cholesterol 62.5, Sodium 285.7, Carbohydrate 13.5, Fiber 0.8, Sugar 1.2, Protein 27.6
PANKO-CRUSTED TILAPIA
Steps:
- Put flour and eggs into 2 separate dishes. Combine bread crumbs, cilantro, lime zest, garlic powder, cayenne pepper, salt, and black pepper in a third dish.
- Season tilapia fillets with salt and pepper. Put 1 fillet in flour, coat both sides, and gently shake off excess. Dip into eggs, turning once, then dredge in the bread crumb mixture to coat. Repeat with remaining fillets.
- Heat oil in a large skillet over medium heat. Place fillets in the skillet and cook until crust is golden and fish is easy to lift with a spatula, 3 to 4 minutes. Turn and cook on the other side until fish flakes easily with a fork, another 3 to 4 minutes.
Nutrition Facts : Calories 502.8 calories, Carbohydrate 64.7 g, Cholesterol 180.5 mg, Fat 14 g, Fiber 1.5 g, Protein 36.9 g, SaturatedFat 2.4 g, Sodium 341.4 mg, Sugar 0.6 g
PARMESAN CRUSTED TILAPIA FILLETS
Steps:
- Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with aluminum foil.
- Whisk Parmesan cheese, paprika, parsley, salt, and pepper together in a shallow dish.
- Coat tilapia fillets with olive oil and press into the Parmesan cheese mixture. Arrange coated fillets on the prepared baking sheet.
- Bake in preheated oven until the fish flakes easily with a fork, 10 to 12 minutes.
Nutrition Facts : Calories 209.8 calories, Carbohydrate 1.3 g, Cholesterol 54.2 mg, Fat 9.3 g, Fiber 0.5 g, Protein 28.9 g, SaturatedFat 3.4 g, Sodium 280.1 mg, Sugar 0.3 g
PANKO TILAPIA
Progresso's recipe for pan fried crunchy tilapia (came from the back of a Panko bread crumbs box). You could use any mild flavor white fish for this recipe.
Provided by RecipeJunkie
Categories < 15 Mins
Time 15m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- On plate, mix flour and seasoning.
- On second plate, place bread crumbs.
- In bowl, beat egg with fork.
- Coat fish with flour, dip into egg and coat well with bread crumbs.
- In 10-inch nonstick skillet, heat 2 Tbsp of the oil over medium-high heat. Add 2 fish fillets and cook 3 minutes.
- Carefully turn fish over. Reduce heat to medium and cook about 3 minutes longer or until fish flakes easily with fork.
- Repeat for remaining 2 fillets.
PANKO ENCRUSTED TILAPIA FILLETS
Make and share this Panko Encrusted Tilapia Fillets recipe from Food.com.
Provided by Lori Mama
Categories < 30 Mins
Time 20m
Yield 2 serving(s)
Number Of Ingredients 10
Steps:
- In 3 pie plate sized dishes, put egg white, flour and crumbs.
- Combine crumbs with seasonings.
- Dredge fish on both sides in flour,.
- shaking exess.
- Dip next in egg white on both sides.
- and then place in crumbs.
- Make sure to press firmly on both sides, so the crumbs will stick.
- Heat a large, non stick, pan over medium heat.
- Add 1 tablespoons oil.
- Add both fillets and cook until golden.
- About 5 minutes.
- Flip over and add remaning oil.
- Swirl pan so fish moves and is coated with the oil.
- Continue browning until fish is cooked.
- About another 5 minutes.
- Serve hot.
Nutrition Facts : Calories 299.3, Fat 15.8, SaturatedFat 2.3, Sodium 1490.5, Carbohydrate 31.6, Fiber 2.3, Sugar 2.7, Protein 7.8
PANKO-CRUSTED TILAPIA
Such a quick and delicious dish. This is inspired by Ina Garten's Panko-Crusted Salmon, although I modified it to use ingredients I already had in my kitchen and to use slightly less oil. It was absolutely perfect paired with roasted asparagus.
Provided by Mees Mees
Categories Tilapia
Time 15m
Yield 4 fillets, 4 serving(s)
Number Of Ingredients 9
Steps:
- Preheat oven to 400 degrees.
- In a shallow bowl, mix panko, garlic, thyme, cayenne, and a generous pinch of both salt and pepper. Add the olive oil to panko mixture, mixing with fingers so that breadcrumbs are evenly coated. Set aside.
- Spray a baking sheet with non-stick cooking spray. Place tilapia fillets on baking sheet at least 1 inch apart. Spread 1/2 tsp dijon mustard (or more to taste) evenly on each fillet. Press panko mixture on top of the mustard, splitting the panko evenly among the four fillets.
- Bake for 10-12 minutes, until fish is cooked through and will flake with a fork.
Nutrition Facts : Calories 214.5, Fat 6.5, SaturatedFat 1.4, Cholesterol 56.7, Sodium 247.8, Carbohydrate 13.5, Fiber 1, Sugar 1.2, Protein 25.5
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