Panko Breaded Fish

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Person Icon for Serving Size 6 servings
Carrot Icon for Number of Ingredients Size 10 ingredients

Panko breaded fish with bright and crisp crumbs — a simple recipe to keep in your back pocket for meal prep and last-minute dinners. Simply change up produce and spices for endless flavor variations.


Ingredients

  • 2 cups panko breadcrumbs
  • 1⁄2 teaspoon dried garlic
  • 1⁄2 teaspoon turmeric
  • 1⁄4 cup grated parmesan cheese
  • 1/3 cup olive oil
  • 1 1⁄2 teaspoon Dijon mustard
  • 1 tablespoon lemon juice
  • 1⁄4 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 6 tilapia fillets (about 1 1⁄2 pounds), each fillet cut into two pieces

Nutrition Facts

Calories

329 cals

Fat

18 g

Saturated Fat

4 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

11 g

Carbohydrates

15 g

Sugar

1 g

Fiber

1 g

Protein

27 g

Sodium

285 mg

Directions

  1. Preheat oven to 400 degrees. Line a baking sheet with parchment paper and set aside. 
  2. In a medium bowl combine the panko, garlic powder, turmeric and parmesan cheese. Set aside. 
  3. In another medium bowl, whisk together olive oil, mustard, lemon juice, salt and black pepper. 
  4. Dip fish into oil mixture, shake off excess, then dip into panko mixture, pressing to adhere. Place breaded fish in a single layer on prepared baking sheet, leaving space in between each fillet. 
  5. Bake fish for 10 minutes, remove baking sheet from oven and flip over fillets. Return baking sheet to the oven, and bake for another 8 to 10 minutes until fish is cooked thoroughly and lightly golden. 

Registered Dietitian Approved

Our recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society.


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