Taste of Home
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
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1 cup panko bread crumbs
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2 tablespoons olive oil
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2 tablespoons snipped fresh dill
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1/4 teaspoon salt
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1/8 teaspoon pepper
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4 tilapia fillets (6 ounces each)
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1 tablespoon lemon juice
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Lemon wedges
Directions
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1.
Preheat oven to 400°. Toss together first 5 ingredients.
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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.
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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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