Healthy Meal Prep
Panko-Crusted Tilapia Recipe

Panko-Crusted Tilapia

Description

A tart lime and cilantro coating adds incredible flavor to these breaded tilapia fillets, which can be served with rice and salsa or used in fish tacos.

Ingredients

  • 1 ½ cups all-purpose flour
  • 3 large eggs, beaten
  • 1 ½ cups panko bread crumbs
  • ¼ cup chopped fresh cilantro
  • 1 lime, zested
  • 1 pinch garlic powder, or more to taste
  • 1 pinch cayenne pepper, or more to taste
  • salt and ground black pepper to taste
  • 4 tilapia fillets
  • canola oil, or more as needed

Instructions


  1. 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.
  2. 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.
  3. 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.

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Nutritional Information

Panko-Crusted Tilapia

Servings Per Recipe: 4
Calories: 502.8
% Daily Value *
protein: 74 %
carbohydrates: 21 %
exchange other carbs:
dietary fiber: 6 %
sugars:
fat: 22 %
saturated fat: 12 %
cholesterol: 60 %
vitamin a iu: 10 %
niacin equivalents: 73 %
vitamin b6: 31 %
vitamin c: 6 %
folate: 28 %
calcium: 7 %
iron: 18 %
magnesium: 17 %
potassium: 16 %
sodium: 14 %
thiamin: 44 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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