Crispy Dill Ti­lapia

TAKES: 20 min. MAKES: 4 serv­ings

Simple & Delicious - - ON THE MENU -

Ev­ery week I try to serve a new healthy fish. This dish is a win­ner with its fresh dill and de­li­cious panko herb crust. —Ta­mara Huron, New Mar­ket, AL

1 cup panko (Ja­panese) bread crumbs

2 Tbsp. olive oil

2 Tbsp. snipped fresh dill 1/₄ tsp. salt

1/₈ tsp. pep­per

4 ti­lapia fil­lets (6 oz. each) 1 Tbsp. lemon juice

Lemon wedges

1. Pre­heat oven to 400°. Toss to­gether first five in­gre­di­ents.

2. Place ti­lapia in a 15x10x1-in. bak­ing pan coated with cook­ing spray; brush with lemon juice. Top with crumb mix­ture, pat­ting to help ad­here.

3. Bake, un­cov­ered, on an up­per oven rack un­til fish just be­gins to flake eas­ily with a fork, 12-15 min­utes. Serve with lemon wedges.

PER SERV­ING 256 cal., 9g fat (2g sat. fat), 83mg chol., 251mg sod., 10g carb. (1g sug­ars, 1g fiber), 34g pro.

Di­a­betic ex­changes: 5 lean meat,

11/2 fat, 1/2 starch.


This bread­ing would com­ple­ment most types of fish. Try it on salmon if you pre­fer.

If you don’t have fresh dill, a bit of fresh thyme also tastes great.

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