Enjoy the crispiness of fried fish with a simpler and healthier recipe. Toasted panko bread crumbs (crunchier than traditional bread crumbs) create a flavorful coating for tilapia fillets, but the mixture could also be used with other fish, like salmon. Adjust the cooking time based on thickness of fillets.
1 tablespoon extra-virgin olive oil, plus more for the pan
2 teaspoons dried basil
1/2 teaspoon fine sea salt
1/4 teaspoon ground black pepper
4 (5-ounce) tilapia fillets
Spread bread crumbs on a rimmed baking sheet and place into the oven. Preheat the oven to 425°F, toasting bread crumbs while the oven preheats. Timing will depend on the oven, but it should take about 5 to 6 minutes. Remove the baking sheet when bread crumbs are lightly golden, stirring once (watch carefully so crumbs don't burn).
Meanwhile, stir together zest, oil, basil, salt and pepper in a medium bowl. Stir in toasted bread crumbs and mix until evenly blended. Brush the baking sheet lightly with additional oil.
Pat fillets dry with paper towels. Coat both sides of fillets by pressing into crumb mixture in the bowl and then place them onto the oiled baking sheet. Press remaining crumbs on top of fillets. Bake until fish is opaque and flakes easily, about 15 minutes.
Per Serving:220 calories (60 from fat), 6g total fat, 1.5g saturated fat, 70mg cholesterol, 380mg sodium, 10g carbohydrates, (2 g dietary fiber), 31g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.