Crispy Dill Tilapia

Dinner

Every week I try to serve a new healthy fish. With its fresh dill and delicious panko bread crumb herb crust, this dish with mild tilapia is a winner.

Average Rating: 5

TOTAL TIME: Prep/Total Time: 20 min.
YIELD: 4 servings.

Ingredients

1 cup panko bread crumbs
2 tablespoons olive oil
2 tablespoons snipped fresh dill
1/4 teaspoon salt
1/8 teaspoon pepper
4 tilapia fillets (6 ounces each)
1 tablespoon lemon juice
Lemon wedges

Instructions

1. Preheat oven to 400°. Toss together first 5 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.

Nutrition Facts

1 fillet: 256 calories, 9g fat (2g saturated fat), 83mg cholesterol, 251mg sodium, 10g carbohydrate (1g sugars, 1g fiber), 34g protein. Diabetic exchanges: 5 lean meat, 1-1/2 fat, 1/2 starch.