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Panko & Bread Crumb Crusted Tilapia

Panko & Bread Crumb Crusted Tilapia

Crispy tilapia fillets packed with flavour!
Prep Time10 mins
Active Time18 mins
Total Time28 mins
Course: Supper
Cuisine: American
Diet: Low Calorie
Keyword: bakedtilapia, lowcaloriemeal, tilapia
Yield: 2 fillets
Calories: 274kcal
Author: Jessica Roy, RD

Ingredients

  • 2 tilapia fillets thawed
  • 1/4 cup egg whites
  • 1/4 cup panko bread crumbs
  • 1/4 cup fine dry bread crumbs (I used seasoned bread crumbs)
  • 1/4 teaspoon smoked paprika
  • 1/4 tablespoon parsley dried
  • 1/4 teaspoon onion powder
  • 1/4 tsp cumin
  • 1/4 teaspoon salt
  • 2 lemon slices

Instructions

  • Heat the oven to 400
  • Line backing sheet with parchment paper
  • Brush egg white on tilapia fillets
  • In a food processor, combine the panko and fine bread crumbs, paprika, parsley, onion powder and salt.
  • Dip the fillets in the mixture and coat well
  • Bake the fish fillets for 15 to 18 minutes or until fish is cooked through.

Nutrition

Calories: 274kcal | Carbohydrates: 18g | Protein: 41g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 85mg | Sodium: 686mg | Potassium: 622mg | Fiber: 2g | Sugar: 2g | Vitamin A: 194IU | Vitamin C: 10mg | Calcium: 58mg | Iron: 2mg
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