Herb-Crusted Tilapia for Two

Ingredients

2 tilapia fillets (about 3/4 pound)

1 tablespoon flour

1 large egg, plus 1 tablespoon water

2 tablespoons mixed herbs

1/2 cup panko (Japanese-style breadcrumbs)

1 tablespoon olive oil

Directions

Sprinkle flour on waxed paper. Rub fillets with flour. Beat egg with water in a shallow dish. On waxed paper, mix panko with herbs. Dip floured fillets in egg wash and roll in herb-panko mixture, patting it gently so that it sticks to the fish. Heat oil in a nonstick frying pan to medium high. Saute fish about 3 minutes. Turn once and cook for another 3 minutes. Serve immediately.

tilapia

Serves 2

Each serving contains about 317 calories, 39 g protein, 11 g fat (31%  calories from fat), 148 mg cholesterol, 15 g carbohydrates, 1.5 g fiber, and 132 mg sodium.

Recipe from the StayWell Company, LLC.