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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (180g) Recipe makes 4 servings |
||
| Calories 395 | ||
| Calories from Fat 161 | (40%) | |
| Amount Per Serving | %DV | |
| Total Fat 17.9g | 27% | |
| Saturated Fat 3.0g | 15% | |
| Monounsaturated Fat 11.1g | ||
| Polyunsaturated Fat 2.8g | ||
| Trans Fat 0.0g | ||
| Cholesterol 56mg | 18% | |
| Sodium 481mg | 20% | |
| Potassium 439mg | 12% | |
| Total Carbohydrate 30.0g | 10% | |
| Dietary Fiber 2.2g | 8% | |
| Sugars 2.8g | ||
| Protein 28.6g | 57% | |
Ingredients
- 1 lb tilapia fillet
- 1 1/2 cups panko
- 3 tablespoons Dijon mustard
- 1/4 cup olive oil
- salt and pepper
Directions
1
Coat Tilapia fillets in Dijon mustard.2
Then dip in panko to coat.3
Heat oil in skillet on med/high - I try to use as little as I can get away with.4
Pan Fry fillets until golden brown on both sides.5
Try to turn fillets only once since Tilapia is delicate and can fall apart.6
Season with salt and pepper while still hot.
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Browse similar recipes by category
- Course > Main Dish
- Main Ingredient > Seafood > Fish > Freshwater > Tilapia
- Main Ingredient > Seafood > Fish > Saltwater
- Preparation > Time to Make > < 30 mins
- Preparation > Simple > Beginner Cook
- Preparation > Simple > 5 or Less Ingredients
- Preparation > Inexpensive
- Dietary > High in... > High Protein
Featured Reviews for This Recipe
From: Marie Nixon
On Nov 11, 2009
I modified this just a tiny bit by mixing the Dijon mustard with an equal part of mayonnaise. The fish was very, very good. Served it with one of Recipezaar's homemade tartar sauce recipes.
From: Renegade Chef
On Mar 18, 2009
As others have reported, very quick and easy. I was very liberal with the mustard.
From: HeidiSue
On Jul 21, 2006
They didn't have tilapia so I went with sole. I really enjoyed it. It was very mild and so good. I usually like things spiced up a bit more, but I really enjoyed the mildness of this. Next time I will add a little more dijon mustard, I missed the taste of it all together. I added the salt & pepper after the mustard & then the bread crumbs. I used my iron skillet and found that the pan needed to be real hot so the fish could cook quick & crisp. Sole is much thinner than tilapia, so it took no time at all. Yummy, a definate keeper. I can't wait to try it with tilapia. Thanks!
From: duchinko
On Oct 21, 2005
Wonderful, this recipe takes very little time to make. Even family members who don't like fish loved it. I coated the fish with egg white after the mustard, and had a beautiful crumb crust.
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