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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (432g) Recipe makes 2 servings The following items or measurements are not included below: Dijonnaise mustard |
||
| Calories 673 | ||
| Calories from Fat 255 | (37%) | |
| Amount Per Serving | %DV | |
| Total Fat 28.4g | 43% | |
| Saturated Fat 5.1g | 25% | |
| Monounsaturated Fat 7.7g | ||
| Polyunsaturated Fat 13.3g | ||
| Trans Fat 0.1g | ||
| Cholesterol 170mg | 56% | |
| Sodium 766mg | 31% | |
| Potassium 1161mg | 33% | |
| Total Carbohydrate 32.5g | 10% | |
| Dietary Fiber 3.3g | 13% | |
| Sugars 2.5g | ||
| Protein 74.2g | 148% | |
Sarah's Tilapia
By: blueguitargirl1985
Apr 27, 2006
OK, here it is! My FIRST recipe post to the site, This recipe was given to me by my mom, I have NO idea where she got it, but it is just awesome, simple to make, and it is the ONLY fish my picky, picky 11 year old daughter will eat, she loves it! She actually BEGS me to make it.
SERVES 2 -4
Ingredients
- 4 tablespoons hellman's Dijonnaise mustard (or 2 Tbsp each of Mayo and Dijon mustard)
- 3/4 cup panko (japanese bread crumbs found in ethnic section of most grocery stores)
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon finely minced fresh parsley (or parsley flakes if lazy like me most nights! works fine)
- 4 (6-8 ounce) tilapia fillets
- 4 lemon wedges
- 3 tablespoons vegetable oil
Directions
1
Heat oil in large non-stick skillet over med. heat.2
Combine mayo and mustard in small dish ( if not using Dijonnaise).3
Combine next 4 ingred. on a plate and mix well.4
Brush thin coating of mustard mayo combo on to both sides of each fish fillet. (about 1 Tbsp for each fillet).5
Press each coated fillet into Panko crumb mixture, (both sides) coating well. Press more crumbs into any bare areas. Saute fillets in hot oil until lightly browned, (about 3 to 4 min) Turn and saute other side until lightly browned and fish is opaque ( about 4 to 5 min).6
Serve with lemon wedges.
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Browse similar recipes by category
- Course > Main Dish
- Main Ingredient > Seafood > Fish > Freshwater > Tilapia
- Preparation > Time to Make > < 30 mins
- Preparation > Simple > Beginner Cook
- Preparation > Inexpensive
- Preparation > Number of Servings > For 1 or 2
- Dietary > Kid Pleaser
Featured Reviews for This Recipe
From: HeidiSue
On Jun 24, 2009
We LOVED this! I did coat the fish in a little flour first. Then patted on the dijonaise, salt & pepper and then the panko. I also added fresh parmesean cheese to the panko. It was fantastic! I was careful about the oil and slowly cooked it in an iron skillet, my filets were thick. The crust was brown and crunchy and the fish was flaky and tender... can't wait to make it again!!
From: Alleyjazz
On May 25, 2009
This was quick and easy and quite tastey. This is a great recipe for camping - not too many ingredients to carry along and easy to cook on an outdoor camp stove.
From: PamTB
On Apr 11, 2007
This was super simple and just plain good. I'm not a fan of tilapia normally and wanted something to dress it up. This mustard/mayo coating did the trick. And my toddlers had seconds! I used breadcrumbs and dried parsley. I threw in some dried dill, too. The pan-frying seemed like too much trouble, so I baked mine in a 400-degree oven for 15 minutes on a foil-lined pan. They came out perfect with no pan to wash! We'll have this again.
From: Chef #367022 homebody
On Feb 12, 2007
I've used this method on chicken for years and am glad to say works just as well on Tilapia. I think the panko is worth using over breadcrumbs for a lighter version.
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