Crispy Dill Tilapia
TAKES: 20 min. MAKES: 4 servings
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
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.
TEST KITCHEN TIPS
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.