Ingredients
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¾ cup panko bread crumbs
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¼ cup chopped fresh parsley
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¾ tablespoon salt
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1 large egg, lightly beaten
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1 tablespoon milk
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4 (4 ounce) tilapia fillets, halved
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2 tablespoons canola oil
Directions
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Combine panko, parsley, and salt on a dinner plate. Mix egg and milk together in a bowl.
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Dip fillets into the milk mixture and shake off excess. Lightly dredge in panko mixture.
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Heat oil in a large, nonstick skillet over medium heat. Add fillets and cook until golden brown on 1 side, about 4 minutes. Turn and cook until fillets are no longer translucent in the center and they easily flake with a fork, about 5 minutes more. Serve immediately.
Nutrition Facts (per serving)
| 246 | Calories |
| 10g | Fat |
| 15g | Carbs |
| 27g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 246 | |
| % Daily Value * | |
| Total Fat 10g | 13% |
| Saturated Fat 1g | 7% |
| Cholesterol 88mg | 29% |
| Sodium 1478mg | 64% |
| Total Carbohydrate 15g | 5% |
| Dietary Fiber 0g | 0% |
| Total Sugars 0g | |
| Protein 27g | 54% |
| Vitamin C 6mg | 7% |
| Calcium 52mg | 4% |
| Iron 1mg | 4% |
| Potassium 499mg | 11% |
* 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.
