Panko Crusted Tilapia Fillets Recipe

Looking for an easy Panko crusted tilapia fillets recipe? Learn how to make Panko crusted tilapia fillets using healthy ingredients.


Submitted by sabrequeen1218

Makes 4 servings



Panko crusted (Japanese style bread crumbs)tilapia fillets- really simple and quick to make. I actually used 1/2 cup of the panko, but cc didn't recognize panko so I tried to alter the amount to reflect the actual calorie content. Also, the amounts are questionable because there's egg and breadcrumbs left over (usually) but I was trying to be as accurate as possible without shortchanging the calorie count. You can cut calories by using skim milk instead of the eggs and cooking spray instead of the oil, but it's pretty low cal as it is.

Recipe Ingredients for Panko crusted tilapia fillets

16 oz tilapia fillets
1/4 cup breadcrumbs
2 eggs
1 tbsp water
1 tsp salt
1/2 tsp ground pepper
1 tsp butter
1 tbsp olive oil

Recipe Directions for Panko crusted tilapia fillets

  1. Salt and pepper the tilapia fillets.

  2. Beat the two eggs and the water.

  3. Dredge fillets in egg mixture and then in the panko breadcrumbs, pressing so the crumbs stick.

  4. Heat butter and oil in nonstick skillet over medium - high heat.

  5. Place tilapia fillets in skillet and fry until done, turning over halfway through. Tilapia is done when it flakes easily with a fork.

Categories

Fish, Main Dish, American, Fry, Quick

Nutrition Facts
Serving Size 152.2g
Amount Per Serving
Calories
191
Calories from Fat
70
% Daily Value*
Total Fat
7.8g
12%
Saturated Fat
2.3g
12%
Trans Fat
0.0g
Cholesterol
151mg
50%
Sodium
709mg
30%
Potassium
46mg
1%
Total Carbohydrates
5.1g
2%
Dietary Fiber
0.3g
1%
Sugars
0.5g
Protein
24.9g
Vitamin A 3% Vitamin C 0%
Calcium 3% Iron 4%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
C-
  Good points
  • Very low in sugar
  •   Bad points
  • Very high in cholesterol
  • High in sodium
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