SIMPLE PANKO CRUSTED TILAPIA
Tilapia tastes great covered with a crispy panko crust, pan-fried in olive oil. Serve with seasonal fresh veggies and a grain such as couscous or rice.
Provided by Emily Weeks, RDN, LD
Time 10m
Yield 4
Number Of Ingredients 5
Steps:
- Pat the fish dry with a paper towel. Set aside.
- Set three dishes side by side on the counter. Fill one with the flour, another with the egg (whisked + splash of water) and the third with the panko breadcrumbs.
- Dip each filet into the flour, covering both sides. Next, dip into the egg. Finally, dip into the Panko, making sure both sides get a nice covering.
- In a medium skillet, heat the olive oil over medium heat. Add the fish and cook 2-3 minutes per side, until they're golden and crisp and the fish easily flakes.
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 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
LEMON-HERB PANKO-CRUSTED TILAPIA
Discover Lemon-Herb Panko-Crusted Tilapia, a Healthy Living fish recipe that's crispy on the outside, tender on the inside and delicious all over. You'll want to make Lemon-Herb Panko-Crusted Tilapia whenever it's time for dinner!
Provided by My Food and Family
Categories Home
Time 30m
Yield 4 servings
Number Of Ingredients 5
Steps:
- Heat oven to 400ºF.
- Spray foil-covered baking sheet with cooking spray. Mix coating mix, parsley and zest in shaker bag.
- Brush mustard onto both sides of fish fillets, then coat with coating mix as directed on package. Place on prepared baking sheet.
- Bake 20 min. or until fish flakes easily with fork.
Nutrition Facts : Calories 170, Fat 2.5 g, SaturatedFat 1 g, TransFat 0 g, Cholesterol 80 mg, Sodium 530 mg, Carbohydrate 0 g, Fiber 0 g, Sugar 0 g, Protein 25 g
More about "panko encrusted tilapia recipes"
BAKED PANKO-CRUSTED FISH FILLETS RECIPE - THE SPRUCE EATS
From thespruceeats.com
PANKO-CRUSTED TILAPIA - BIGOVEN.COM
From bigoven.com
PANKO PARMESAN CRUSTED BAKED TILAPIA RECIPE - THE …
From thelifejolie.com
RECIPE: HOW TO MAKE PANKO-CRUSTED TILAPIA - MEN'S …
From mensjournal.com
BAKED COCONUT & PANKO CRUSTED TILAPIA RECIPE | SAVOR …
From savoringthethyme.com
PANKO-CRUSTED TILAPIA WITH ROASTED POTATOES - THE …
From thehealthyfish.com
10 BEST BAKED TILAPIA WITH PANKO RECIPES | YUMMLY
From yummly.com
PANKO CRUSTED TILAPIA - WANNA BITE
From wannabite.com
BAKED TILAPIA WITH PARMESAN AND PANKO CRUST - MUTT
From muttandchops.com
PANKO CRUSTED TILAPIA RECIPE - RECIPEZAZZ.COM
From recipezazz.com
GARLIC PANKO CRUSTED TILAPIA RECIPE - DOMESTICALLY …
From domestically-speaking.com
PANKO-CRUSTED BAKED TILAPIA RECIPE - THE SPRUCE EATS
From thespruceeats.com
4.2/5 (66)Total Time 35 minsCategory Dinner, EntreeCalories 484 per serving
CRUNCHY BREADED PAN SEARED TILAPIA - KEVIN IS COOKING
From keviniscooking.com
PANKO AND HERB ENCRUSTED TILAPIA | TASTY KITCHEN: A …
From tastykitchen.com
BAKED PECAN CRUSTED FISH RECIPE - THERESCIPES.INFO
From therecipes.info
PANKO CRUSTED TILAPIA - FLYING THYME
From flyingthyme.com
PANKO AND ITALIAN HERB CRUSTED TILAPIA - SWEET BEGINNINGS BLOG
From sweetbeginningsblog.com
BAKED PARMESAN CRUSTED TILAPIA - YOU PROBABLY SHOULD TRY THIS
From youprobablyshouldtrythis.com
GARLIC CRUSTED TILAPIA | EASY BAKED TILAPIA RECIPE
From momfoodie.com
PANKO-BREADED AIR FRYER TILAPIA TENDERS - THE HEALTHY FISH
From thehealthyfish.com
GARLIC PANKO CRUSTED TILAPIA RECIPE - CREATIVELY HOMESPUN
From creativelyhomespun.com
PANKO CRUSTED TILAPIA - BIGOVEN.COM
From bigoven.com
PANKO AND PARMESAN TILAPIA | TASTY KITCHEN: A HAPPY RECIPE …
From tastykitchen.com
PANKO CRUSTED BAKED TILAPIA | RECIPES WE LOVE
From recipeswelove.net
MEYER – RECIPES » PANKO CRUSTED TILAPIA WITH TARTAR SAUCE
From meyerrecipes.ca
PARMESAN CRUSTED TILAPIA - ONLY 4 INGREDIENTS! - JULIE'S EATS & TREATS
From julieseatsandtreats.com
PARMESAN CRUSTED TILAPIA - SPEND WITH PENNIES
From spendwithpennies.com
PANKO CRUSTED TILAPIA RECIPE - CREATE THE MOST AMAZING DISHES
From recipeshappy.com
BAKED PANKO PARMESAN TILAPIA FILLET RECIPE
From fultonfishmarket.com
PANKO CRUSTED TILAPIA RECIPES BAKED - CREATE THE MOST AMAZING …
From recipeshappy.com
PANKO CRUSTED WHITE FISH RECIPE - THERESCIPES.INFO
From therecipes.info
PANKO CRUSTED TILAPIA - KILLING THYME
From killingthyme.net
PANKO AND PARMESAN CRUSTED TILAPIA – RECIPES WITH RACHEL
From recipeswithrachelt.com
PANKO CRUSTED TILAPIA WITH LEMON PARMESAN ASPARAGUS - MEALIME
From mealime.com
DISCOVER HEALTHY PANKO FISH RECIPE 'S POPULAR VIDEOS | TIKTOK
From tiktok.com
TILAPIA RECIPE -EASY BAKED PANKO-CRUSTED FISH - MYFOODCHANNEL
From myfoodchannel.com
AIR FRYER TILAPIA - FOODIES TERMINAL
From foodiesterminal.com
CRISPY PANKO CRUSTED TILAPIA WITH TZATZIKI SAUCE RECIPE - HOME CHEF
From homechef.com
PANKO-CRUSTED TILAPIA
From worldrecipes.org
COCONUT PANKO CRUSTED BAKED TILAPIA – REGULAR OR GLUTEN FREE
From thekitchenwhisperer.net
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
You'll also love