Panko Japanese bread crumbs give mild tilapia fillets a crispy crunch A little Dijon mustard and lemon pepper add extra zip
Main Ingredient: Tilapia
|3/4 cup||panko bread crumbs|
|1/4 cup||grated Parmesan Cheese|
|2 tablespoons||Dijon mustard|
|1 pound||tilapia, orange roughy, or cod; or other white-fleshed fish|
|1 teaspoon||Lemon pepper seasoning|
|Olive oil or non-stick Spray|
|1||In a shallow dish, combine panko and parmesan. In small bowl, stir together mustard and milk. Brush both sides of each fillet with mustard mixture; coate with crumb mixture. Place on foil-lined baking sheet that has been lightly coated with cooking spray; season with lemon pepper. Coat fish gently, but generously with cooking spray. Bake in 450 degree oven until fish flakes easily with fork and internal temp is 145, about 10 minutes, per inch of thickness. 117 calories|
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