CRISPY TILAPIA DIJON

CRISPY TILAPIA DIJON image

Number Of Ingredients 7

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3/4 cup panko bread crumbs
1/4 cup grated Parmesan Cheese
2 tablespoons Dijon mustard
2 tablespoons milk
1 pound tilapia, orange roughy, or cod or other white-fleshed fish
1 teaspoon Lemon pepper seasoning
Olive oil or non-stick Spray

Steps:

In a shallow dish, combine panko and parmesan. In small bowl, stir together mustard and milk. Brush both sides of each fillet with mustard mixture; coate with crumb mixture. Place on foil-lined baking sheet that has been lightly coated with cooking spray; season with lemon pepper. Coat fish gently, but generously with cooking spray. Bake in 450 degree oven until fish flakes easily with fork and internal temp is 145, about 10 minutes, per inch of thickness. 117 calories