Panko Crusted Tilapia

Panko Crusted Tilapia is a delightful seafood dish featuring tender tilapia fillets coated in a crispy panko breadcrumb crust. This flavorful and crunchy preparation is perfect for a light dinner, offering a delicious balance of textures and tastes.

Ingredients

• Tilapia fillets - 2 pieces (about 200g each)
• Panko breadcrumbs - 1 cup (100g)
• All-purpose flour - 1/2 cup (60g)
• Egg - 1 large
• Lemon juice - 2 tablespoons (30ml)
• Garlic powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 2 tablespoons (30ml)
• Fresh parsley - 2 tablespoons, chopped (optional for garnish)

Steps

1. Preheat the oven to 200°C (400°F).
2. Prepare a baking sheet by lining it with parchment paper.
3. In a shallow bowl, combine the flour, garlic powder, paprika, salt, and black pepper.
4. In another bowl, beat the egg with lemon juice.
5. Place the panko breadcrumbs in a third shallow bowl.
6. Dredge each tilapia fillet in the flour mixture, shaking off any excess.
7. Dip the floured fillet into the egg mixture, ensuring it is fully coated.
8. Finally, press the fillet into the panko breadcrumbs, covering it completely and pressing gently to adhere.
9. Place the coated fillets on the prepared baking sheet.
10. Drizzle the olive oil over the fillets to help them crisp up while baking.
11. Bake in the preheated oven for 15-20 minutes, or until the crust is golden brown and the fish flakes easily with a fork.
12. Remove from the oven and garnish with chopped parsley if desired. Serve immediately.

Nutrition

• Calories: 360
• Protein: 30 g
• Carbs: 33 g
• Fiber: 1 g
• Sugar: 0 g
• Sodium: 450 mg
• Cholesterol: 70 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.2 L

Health Benefits

• Rich in protein, which supports muscle health.
• Contains omega-3 fatty acids beneficial for heart health.

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