Ingredients
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1 ½ cups all-purpose flour
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3 large eggs, beaten
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1 ½ cups panko bread crumbs
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¼ cup chopped fresh cilantro
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1 lime, zested
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1 pinch garlic powder, or more to taste
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1 pinch cayenne pepper, or more to taste
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salt and ground black pepper to taste
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4 tilapia fillets
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canola oil, or more as needed
Directions
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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.
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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.
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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.
Recipe Tip
You can use parsley instead of cilantro if preferred.
Nutrition Facts (per serving)
| 503 | Calories |
| 14g | Fat |
| 65g | Carbs |
| 37g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 503 | |
| % Daily Value * | |
| Total Fat 14g | 18% |
| Saturated Fat 2g | 12% |
| Cholesterol 181mg | 60% |
| Sodium 341mg | 15% |
| Total Carbohydrate 65g | 24% |
| Dietary Fiber 2g | 5% |
| Total Sugars 1g | |
| Protein 37g | 74% |
| Vitamin C 4mg | 4% |
| Calcium 66mg | 5% |
| Iron 3mg | 17% |
| Potassium 577mg | 12% |
* 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.
