Fish

Crispy Dijon Filets is for Dinner.

Crispy Dijon Filets takes several minutes to prepare.

Crispy Dijon Filets takes several minutes to cook.

Crispy Dijon Filets makes 4 servings.

The ingredients for Crispy Dijon Filets are:

2 Tbsp reduced-fat mayo
2 Tbsp dijon mustard
4 tsp canola oil
3/4 cup panko breadcrumbs
1/4 tsp salt
1/4 tsp black pepper
1 tsp dried parsley
pinch of cayenne pepper
4 tilapia filets, 6oz each (or other similar white fish)

Here is how you make Crispy Dijon Filets:

In a small bowl, mix together the mayonnaise and mustard. Set aside. Begin heating the oil in a deep 12-inch non-stick skillet over medium heat.Place panko, salt, pepper, parsley, and cayenne on a large plate or in a breading tray, and stir to mix well. Spread a thin coating of the mayo/mustard mixture over both sides of each fillet, using about 1 Tbsp total for each fillet. Place the fillets on the plate one at a time, pressing the fillets into the crumb mixture and turning over to coat the fish well on both sides. Discard any leftover crumbs.Place the coated fillets in the hot oil. Cook until the fish is lightly browned on the first side, about 3-4 minutes. Turn and cook until the fish is light brown on the second side and opaque throughout, about 3-4 minutes more.Place the fillets on serving plates, and serve immediately.

The nutritional information for Crispy Dijon Filets is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 265.0

• Total Fat: 9.3 g
• Cholesterol: 84.5 mg
• Sodium: 507.4 mg
• Total Carbs: 8.5 g
• Dietary Fiber: 0.4 g
• Protein: 35.1 g