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    You are in: Home / Recipes / Panko-Crusted Tilapia Recipe
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    Panko-Crusted Tilapia

    Total Time:

    Prep Time:

    Cook Time:

    15 mins

    5 mins

    10 mins

    Mees Mees's Note:

    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.

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    Ingredients:

    Serves: 4

    Yield:

    fillets

    Units: US | Metric

    Directions:

    1. 1
      Preheat oven to 400 degrees.
    2. 2
      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.
    3. 3
      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.
    4. 4
      Bake for 10-12 minutes, until fish is cooked through and will flake with a fork.

    Browse Our Top Tilapia Recipes

    Ratings & Reviews:

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    Nutritional Facts for Panko-Crusted Tilapia

    Serving Size: 1 (140 g)

    Servings Per Recipe: 4

    Amount Per Serving
    % Daily Value
    Calories 214.5
     
    Calories from Fat 58
    27%
    Total Fat 6.4 g
    9%
    Saturated Fat 1.3 g
    6%
    Cholesterol 56.7 mg
    18%
    Sodium 247.8 mg
    10%
    Total Carbohydrate 13.5 g
    4%
    Dietary Fiber 1.0 g
    4%
    Sugars 1.1 g
    4%
    Protein 25.4 g
    50%

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