Fish

Panko and Parmesan Crusted Oven Baked Tilapia (NO ADDED SALT!) is for Dinner.

Panko and Parmesan Crusted Oven Baked Tilapia (NO ADDED SALT!) takes 10 minutes to prepare.

Panko and Parmesan Crusted Oven Baked Tilapia (NO ADDED SALT!) takes 10 minutes to cook.

Panko and Parmesan Crusted Oven Baked Tilapia (NO ADDED SALT!) makes 4 servings.

The ingredients for Panko and Parmesan Crusted Oven Baked Tilapia (NO ADDED SALT!) are:

4 - 3.5 oz Tilapia Filets
1/2 Cup Whole Wheat Panko Bread Crumbs
1 tsp Mrs. Dash Table Blend
1/2 tsp Mrs. Dash Fiesta Lime
1/2 tsp Garlic Powder
1/8 tsp True Lime Crystallized Lime
1 Tbsp Grated Parmesan/Romano Blend
1/2 Cup Liquid Egg Whites
1 Tbsp Coconut Oil

Here is how you make Panko and Parmesan Crusted Oven Baked Tilapia (NO ADDED SALT!):

Preheat oven to 425 F.Put the Panko Bread Crumbs into a zip lock bag and pound lightly with meat mallet until fine, about the size of corn meal.Add all the spices and the Parmesan/Romano cheese to the Panko crumbs and mix thoroughly.Put the egg whites into a large bowl and whip with a wire wisk 'til frothy and thickened.Wash and pat dry each tilapia filet then dip into the egg white, drain thoroughly, and dredge through the Panko mixture to coat each side. NOTE: This is just enough Panko coating for 4 filets (no waste) coat each filet equally.Coat a shallow baking pan/sheet with the coconut oil. Place the filets onto the baking sheet and place on the middle rack of a pre-heated oven.Bake for 8 - 10 minutes until done and the fish flakes easily with a fork. Do not overcook.Serves 4.Enjoy!!!!Number of Servings: 4Recipe submitted by SparkPeople user BBQTOFU.

The nutritional information for Panko and Parmesan Crusted Oven Baked Tilapia (NO ADDED SALT!) is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 189.0

• Total Fat: 6.8 g
• Cholesterol: 41.5 mg
• Sodium: 162.9 mg
• Total Carbs: 7.9 g
• Dietary Fiber: 1.0 g
• Protein: 25.4 g

The dietary needs meet for Panko and Parmesan Crusted Oven Baked Tilapia (NO ADDED SALT!) is Low Fat