Crispy Panko Tilapia with Lime and Cilantro

1. 1

   Place the flour and the eggs in two separate dishes. In a third dish, mix the bread crumbs, cilantro, lime zest, garlic powder, cayenne pepper, salt, and black pepper.

2. 2

   Season the tilapia fillets with salt and pepper. Place 1 fillet in the flour, coat both sides, and gently shake off any excess. Dip it into the eggs, turning once, then dredge it in the bread crumb mixture to coat. Repeat with the remaining fillets.

3. 3

   Heat oil in a large skillet over medium heat. Add the fillets to the skillet and cook until the crust is golden and the fish lifts easily with a spatula, 3 to 4 minutes. Turn and cook the other side until the fish flakes easily with a fork, another 3 to 4 minutes.

• Calories 544.22 kcal High
• Protein 34.19 g Good Source
• Carbs 88.01 g Moderate
• Total Fat 4.57 g Moderate
• Saturated Fat 1.27 g Moderate
• Trans Fat 0.0 g Low Source
• Cholesterol 176.05 mg High
• Sodium 248.45 mg Moderate
• Fiber 4.05 g Moderate
• Sugar 2.23 g Low Source
• Added Sugar 0.0 g Low Source
• Calcium 40.41 mg Low Source
• Iron 4.71 mg Good Source
• Potassium 553.5 mg Moderate
• Vitamin A 82.78 mcg_rae Low Source
• Vitamin C 6.06 mg Low Source
• Vitamin D 7.27 mcg Good Source

Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.

• Citrus 🍊
• Fish 🐟
• Eggs 🥚
• Wheat 🌾
• Gluten
• Garlic 🧄