PANKO CRUSTED TILAPIA PAN FRIED RECIPES
PANKO TILAPIA RECIPE - FOOD.COM
Progresso's recipe for pan fried crunchy tilapia (came from the back of a Panko bread crumbs box). You could use any mild flavor white fish for this recipe.
Total Time 15 minutes
Prep Time 5 minutes
Cook Time 10 minutes
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- On plate, mix flour and seasoning.
- On second plate, place bread crumbs.
- In bowl, beat egg with fork.
- Coat fish with flour, dip into egg and coat well with bread crumbs.
- In 10-inch nonstick skillet, heat 2 Tbsp of the oil over medium-high heat. Add 2 fish fillets and cook 3 minutes.
- Carefully turn fish over. Reduce heat to medium and cook about 3 minutes longer or until fish flakes easily with fork.
- Repeat for remaining 2 fillets.
Nutrition Facts : Calories 422.8, FatContent 19.2, SaturatedFatContent 3.5, CholesterolContent 137.9, SodiumContent 303.7, CarbohydrateContent 22.5, FiberContent 1.3, SugarContent 1.8, ProteinContent 39.7
PANKO-CRUSTED TILAPIA RECIPE | ALLRECIPES
Steps:
- Put flour and eggs into 2 separate dishes. Combine bread crumbs, cilantro, lime zest, garlic powder, cayenne pepper, salt, and black pepper in a third dish.
- Season tilapia fillets with salt and pepper. Put 1 fillet in flour, coat both sides, and gently shake off excess. Dip into eggs, turning once, then dredge in the bread crumb mixture to coat. Repeat with remaining fillets.
- Heat oil in a large skillet over medium heat. Place fillets in the skillet and cook until crust is golden and fish is easy to lift with a spatula, 3 to 4 minutes. Turn and cook on the other side until fish flakes easily with a fork, another 3 to 4 minutes.
Nutrition Facts : Calories 502.8 calories, CarbohydrateContent 64.7 g, CholesterolContent 180.5 mg, FatContent 14 g, FiberContent 1.5 g, ProteinContent 36.9 g, SaturatedFatContent 2.4 g, SodiumContent 341.4 mg, SugarContent 0.6 g
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