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posted: 1/6/2010 12:01 AM

Crispy Baked Tilapia with Panko Crumbs

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Cooking-oil spray

1 tilapia fillet (about 4 to 6 ounces)

2 teaspoons light Ranch dressing


cup Italian-style panko crumbs (see Cook's note)

Lemon and lime wedges, to garnish

$CLASS=Recipedirections$Heat the oven to 425 degrees. Line a large baking pan (13-by-9-inches or larger) with foil. Place a wire rack over a baking pan, and spray the rack with the cooking-oil spray. Set aside.

Place the tilapia fillet on a plate, and rub the front and back of the fish with the dressing, covering well. Place the crumbs on a second plate, and shake to distribute crumbs evenly on the plate. Place the fillet on the crumbs, pressing so the crumbs adhere. Lift the fillet, shake the plate again to redistribute the crumbs, and turn to place second side of the fillet in the crumbs, again pressing so the crumbs adhere.

Place the fillet on baking rack. (Repeat this process with as many fillets as desired.) Bake, uncovered, until the crumbs are just beginning to brown and the fish is opaque in the center, about 20 to 25 minutes, depending on size of the fillet. Remove from the oven, and place the fillet on a plate with lemon and lime wedges. Serve at once, squirting the fish with citrus juices to taste.

Yield: 1 serving (see Cook's note)

Cook's note: For testing, we used Progresso Italian-style Panko Crispy Bread Crumbs. If you can't find these, use plain panko crumbs and add 1/4 teaspoon dried Italian-seasoning blend per 1/4 cup crumbs.

Although the recipe is written to serve one, you can double or triple (or more) to serve as many as you like, so long as the fillets will fit on the baking rack.

@Recipe nutrition:Nutrition values per serving: 199 calories (33 percent from fat), 7 g fat (1 g saturated), 9 g carbohydrates, trace amount fiber, 24 g protein, 60 mg cholesterol, 360 mg sodium.

  • This article filed under:
  • Seafood