Parmesan Encrusted Tilapia
Submitted by Anonymous on Fri, 06/13/2008 - 12:58.
Ingredients:
4-4 oz Tilapia Filets (White fish, medium to firm flesh, mild to sweet in flavor)
1.5 cups Panko breadcrumbs (Japanese breadcrumbs)
½ cup egg whites or egg beaters (lightly beaten)
¼ cup fat-free parmesan cheese
2 tbsp seasoning salt (Lawry's brand)
1 tbsp black pepper
non-fat cooking spray
Instructions:
- Preheat oven to 375 degrees.
- In a bowl add egg whites/beaters and
lightly whip. - In separate bowl add Panko breadcrumbs, parmesan cheese,
seasoning salt and black pepper. - Dip filets into egg whites and coat
thoroughly. Then dip into breadcrumb mixture. - Place filets on sprayed
cookie sheets. Cook in a 375 degree preheated oven for 10 - 12 minutes
turning after 5-6 minutes until golden brown. Serve immediately.
Number of Servings:
4
Nutrional Content:
Calories 235
Fat 4 g
Protein 37 g
Recipe
from Wellspring Culinary Instructor Chef
Erin Gaughan
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