Panko Crusted Baked Tilapia Recipe


Cook Eat Share
30 mins (prep 15, cooking 15)
7 ingredients
4 servings
So I didn't find a recipe I liked for this and had to bungle my way through it alone. But it turned out pretty darned good! Nice crispy crunch, and baked without using a batter of egg or milk. If you have an alternative way please share!

Categories:  american , quick-and-easy ,
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Ingredients

  • 1/3 cup melted butter
  • seasonings of choice (*see suggestions below)
  • 1 1/2 pounds tilapia filets (about 6 ounces each - i used costco's frozen tilapia and partially thawed them)
  • 1 1/2 cups panko bread crumbs
  • lemon wedges to serve (optional)

Nutrition

Serving Size (170.56 g)
Servings 4
Amount per Serving
Calories 163.3 Calories from Fat 26.01
% Daily Value *
Total Fat 2.89g 17.8%
Saturated Fat 1.0g 19.9%
Trans Fat 0.0g %
Cholesterol 85.05mg 113.4%
Sodium 88.45mg 14.74%
Total Carbohydrate 0.0g 0.0%
Dietary Fiber 0.0 g 0.0%
Sugars 0.0 g %
Protein 34.16g 273.25%
Vitamin A 0.0IU% Vitamin C 0.0mg%
Calcium 17.01mg% Iron 0.95mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
 
*Nutrition information was calculated excluding the following ingredients:
melted butter, panko bread crumbs, lemon wedges, to serve
 

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