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Panko Crusted Tilapia
- prep: 10 min
- cook: 12 min
- total: 22 min
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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.
Ingredients
- 6 tilapia fillets, rinsed & patted dry
- 1/2 cup melted butter
- 1/4 teaspoon garlic powder
- 2 tablespoons lemon juice
- 1 cup unseasoned panko breadcrumbs
- 1 Tbsp Old Bay Seasoning
- lemon wedges
Instructions
Click Here For Step-By-Step Instructions
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Nutrition
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 182 % Daily Value *
- Total Fat: 15 g 22.57%
- Saturated Fat: 4 g 20.01%
- Trans Fat: 0 g %
- Cholesterol: 0 mg 0%
- Sodium: 189 mg 7.89%
- Calcium: 1 mg 0.06%
- Potassium: 7 mg 0.2%
- Magnesium: 0 mg 0%
- Iron: 0 mg 0.06%
- Zinc: 0 mg 0%
- Total Carbohydrate: 10 g %
- Dietary Fiber: 0 g 1.52%
- Sugar: 0 g
- Protein: 1 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 0 g
- Vitamin A 13.37%
- Vitamin C 1.19%
- Vitamin D 0%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat3
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch1
- Exchange - Vegetables0
- Exchange - Lean Meat0
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total1 oz-eq
- MyPlate - Vegetable Total0 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total0 oz-eq
