PANKO ENCRUSTED TILAPIA FILLETS
Make and share this Panko Encrusted Tilapia Fillets recipe from Food.com.
Provided by Lori Mama
Categories < 30 Mins
Time 20m
Yield 2 serving(s)
Number Of Ingredients 10
Steps:
- In 3 pie plate sized dishes, put egg white, flour and crumbs.
- Combine crumbs with seasonings.
- Dredge fish on both sides in flour,.
- shaking exess.
- Dip next in egg white on both sides.
- and then place in crumbs.
- Make sure to press firmly on both sides, so the crumbs will stick.
- Heat a large, non stick, pan over medium heat.
- Add 1 tablespoons oil.
- Add both fillets and cook until golden.
- About 5 minutes.
- Flip over and add remaning oil.
- Swirl pan so fish moves and is coated with the oil.
- Continue browning until fish is cooked.
- About another 5 minutes.
- Serve hot.
Nutrition Facts : Calories 299.3, Fat 15.8, SaturatedFat 2.3, Sodium 1490.5, Carbohydrate 31.6, Fiber 2.3, Sugar 2.7, Protein 7.8
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