12 Mar Low Calorie Parmesan and Panko Crusted Tilapia
Ingredients:
4- 6 oz tilapia fillets
1/2 cup egg beaters
2 tablespoons of low-fat mayonnaise
1 cup panko Japanese breadcrumbs
2/3 cup grated Parmesan cheese
1 teaspoon dried oregano
1/2 teaspoon paprika
1/4 teaspoon pepper
1/4 teaspoon salt
1/2 teaspoon dried thyme
1 tablespoon dried parsley
Directions:
1. Heat oven to 400 degrees.
2. Line baking sheet with silicone mat or spray with some oil.
3. In shallow bowl whisk egg beaters and mayonnaise.
4. In a different shallow bowl, mix panko breadcrumbs, Parmesan , and spices.
5. Dip fish in egg beater mixture and then coat both sides in the panko mixture.
6. Place coated fillets on baking sheet.
7. Bake for 20-30 minutes until fish is flaky.
The Skinny: Serves 4 @ 295 calories (actually less because you won’t use all the egg mixture and breadcrumbs)
