Ingredients
-
1/2 cup lemon pepper panko bread crumbs
-
1/3 cup grated Parmesan cheese
-
1/3 cup sliced almonds
-
2 large eggs
-
1/3 cup all-purpose flour
-
1 teaspoon dried parsley
-
1/2 teaspoon garlic powder
-
1/4 teaspoon freshly ground black pepper
-
5 (6 ounce) tilapia filets
-
3 tablespoons butter
Directions
-
In a blender or food processor, combine panko, Parmesan cheese, and almonds. Process until roughly ground; place into a shallow dish and set aside. In another shallow dish, beat eggs with a fork; set aside. Combine flour, parsley, garlic powder, and pepper in a bowl; set aside.
-
Heat butter or margarine in a large skillet over medium-high heat.
-
Lightly coat tilapia filets with flour mixture. Dip tilapia in egg, then press into panko mixture.
-
Add fish to heated skillet; cook until fish flakes easily when tested with a fork, approximately 3 minutes per side. Transfer tilapia to a platter and serve.
Cook's Note:
Nonstick cooking spray or margarine may be used instead of butter.
Nutrition Facts (per serving)
| 411 | Calories |
| 15g | Fat |
| 17g | Carbs |
| 53g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 5 | |
| Calories 411 | |
| % Daily Value * | |
| Total Fat 15g | 19% |
| Saturated Fat 5g | 26% |
| Cholesterol 183mg | 61% |
| Sodium 341mg | 15% |
| Total Carbohydrate 17g | 6% |
| Dietary Fiber 2g | 6% |
| Total Sugars 1g | |
| Protein 53g | 106% |
| Vitamin C 0mg | 0% |
| Calcium 134mg | 10% |
| Iron 3mg | 15% |
| Potassium 777mg | 17% |
* 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.
