Herb-Crusted Tilapia

March 25th, 2011

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Servings: 2

  • 2 tilapia filets (about 3/4 pound)
  • 1 tablespoon flour
  • 1 large egg, plus 1 tablespoon water
  • 2 tablespoons mixed herbs
  • 1/2 cup panko (Japanese-style breadcrumbs)
  • 1 tablespoon olive oil

Sprinkle flour on waxed paper. Rub filets with flour. Beat egg with water in a shallow dish. On waxed paper, mix panko with herbs. Dip floured filets in egg wash and roll in herb-panko mixture, patting it gently so that it sticks to the fish. Heat oil in a nonstick frying pan to medium high. Saute fish about three minutes. Turn once and cook for another three minutes. Serve immediately.

Nutrition information per serving: 317 calories; 11 g fat; 148 mg cholesterol; 15 g carbohydrates; 1.5 g fiber; 132 mg sodium.

Posted by Kathy Zemens Filed in Healthy Recipes
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