Panko-Crusted Tilapia

4.8
(4)
4 Reviews
2 Photos

Enjoy this easy and delicious breaded tilapia dish with brown rice and mango salsa. Would also be great for fish tacos!

Submitted by EAMJM
Updated on August 31, 2023
Prep Time:
10 mins
Cook Time:
10 mins
Total Time:
20 mins
Servings:
4
Yield:
4 fillets
Jump to Nutrition Facts

Ingredients

  • 1 ½ cups all-purpose flour

  • 3 large eggs, beaten

  • 1 ½ cups panko bread crumbs

  • ¼ cup chopped fresh cilantro

  • 1 lime, zested

  • 1 pinch garlic powder, or more to taste

  • 1 pinch cayenne pepper, or more to taste

  • salt and ground black pepper to taste

  • 4 tilapia fillets

  • canola oil, or more as needed

Directions

  1. 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.

  2. 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.

  3. 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.

Recipe Tip

You can use parsley instead of cilantro if preferred.

Nutrition Facts (per serving)

503 Calories
14g Fat
65g Carbs
37g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 503
% Daily Value *
Total Fat 14g 18%
Saturated Fat 2g 12%
Cholesterol 181mg 60%
Sodium 341mg 15%
Total Carbohydrate 65g 24%
Dietary Fiber 2g 5%
Total Sugars 1g
Protein 37g 74%
Vitamin C 4mg 4%
Calcium 66mg 5%
Iron 3mg 17%
Potassium 577mg 12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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