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Crispy Dill Tilapia

TOTAL TIME: Prep/Total Time: 20 min. YIELD: 4 servings.
Every week I try to serve a new healthy fish. With its fresh dill and delicious panko bread crumb herb crust, this dish with mild tilapia is a winner. —Tamara Huron, New Market, Alabama

Ingredients

  • 1 cup panko bread crumbs
  • 2 tablespoons olive oil
  • 2 tablespoons snipped fresh dill
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 4 tilapia fillets (6 ounces each)
  • 1 tablespoon lemon juice
  • Lemon wedges

Directions

  • 1. Preheat oven to 400°. Toss together first 5 ingredients.
  • 2. Place tilapia in a 15x10x1-in. baking pan coated with cooking spray; brush with lemon juice. Top with crumb mixture, patting to help adhere.
  • 3. Bake, uncovered, on an upper oven rack until fish just begins to flake easily with a fork, 12-15 minutes. Serve with lemon wedges.

Nutrition Facts

1 fillet: 256 calories, 9g fat (2g saturated fat), 83mg cholesterol, 251mg sodium, 10g carbohydrate (1g sugars, 1g fiber), 34g protein. Diabetic exchanges: 5 lean meat, 1-1/2 fat, 1/2 starch.

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