Health Library Explorer
A B C D E F G H I J K L M N O P Q R S T U V W X Y Z A-Z Listings Contact Us

Herb-Crusted Tilapia for Two

Ingredients

  • 1 tbsp flour

  • 2 tilapia fillets (about 3/4 pound)

  • 1 large egg, plus 1 tablespoon water

  • 2 tbsp mixed herbs

  • 1/2 cup panko (Japanese-style breadcrumbs)

  • 1 tbsp olive oil

Directions

Sprinkle flour on waxed paper. Rub fillets with flour.

Beat egg with water in a shallow dish.

On a separate sheet of waxed paper or in a shallow dish, mix panko with herbs. Dip floured fillets in egg wash and roll in herb-panko mixture, patting it gently so that it sticks to the fish.

Heat oil in a nonstick frying pan over medium-high heat. Sauté fish about 3 minutes. Turn once and cook for another 3 minutes, or until it reaches an internal temperature of 145°F. Serve immediately.

Serves 2

Each serving contains about 317 calories, 39 g protein, 11 g fat, 2.5 g saturated fat, 148 mg cholesterol, 15 g carbohydrates, 0.5 g fiber, and 132 mg sodium.

Online Medical Reviewer: Brittany Poulson MDA RDN CD CDE
Online Medical Reviewer: Heather Trevino
Date Last Reviewed: 2/1/2021
© 2000-2021 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
The health content and information on this site is made possible through the generous support of the Haspel Education Fund.
StayWell Disclaimer