:max_bytes(150000):strip_icc()/7841835-856f7b9614cd40b5a8a033995982858a.jpg)
Enjoy this easy and delicious breaded tilapia dish with brown rice and mango salsa. Would also be great for fish tacos!
Ingredients
- 1 ½ cups all-purpose flour
- 3 large eggs, beaten
- 1 ½ cups panko bread crumbs
- ¼ cup chopped fresh cilantro
- 1 lime, zested
- 1 pinch garlic powder, or more to taste
- 1 pinch cayenne pepper, or more to taste
- salt and ground black pepper to taste
- 4 tilapia fillets
- canola oil, or more as needed
Directions
Step 1
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.
Step 2
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.
Step 3
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)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 503 | |
| % Daily Value * | |
| Total Fat14g | 18% |
| Saturated Fat2g | 12% |
| Cholesterol181mg | 60% |
| Sodium341mg | 15% |
| Total Carbohydrate65g | 24% |
| Dietary Fiber2g | 5% |
| Total Sugars1g | |
| Protein37g | |
| Vitamin C4mg | 20% |
| Calcium66mg | 5% |
| Iron3mg | 17% |
| Potassium577mg | 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.
Powered by the ESHA Research Database ? 2018, ESHA Research, Inc. All Rights Reserved
source by allrecipe
:max_bytes(150000):strip_icc()/7504939AlmondPankoCrustedTilapiaTammyLynn2x1-3347e68e24164f57b4d9aebe3870980f.jpg)
:max_bytes(150000):strip_icc()/7498856sheet-pan-tilapia-and-potatoes-recipe-TammyLynn2x1-12736de8609841aca1e7c3c713f5a149.jpg)
:max_bytes(150000):strip_icc()/Easy-Air-Fryer-Tilapia-2x1-1-9180fb7ddd5f41bf861904d080ef3ca8.jpg)
:max_bytes(150000):strip_icc()/8532964-Air-Fryer-Tilapia-2x1-1-28a57497d53a4fe19774645a3d0f9477.jpg)
:max_bytes(150000):strip_icc()/9443198-26c64e12a3d24072a65f6043bf48bc66.jpg)
Leave feedback about this