Serves two
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Two tilapia fillets, about 3/4 pound
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1 tablespoon flour
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1 large egg, plus 1 tablespoon water
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2 tablespoons mixed herbs
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1/2 cup panko (Japanese-style breadcrumbs)
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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. Sauté fish about three minutes. Turn once and cook for another three minutes. Serve immediately.
Nutritional information
Per serving:
Calories 317
Protein 39 g
Carbohydrates 15 g
Total fat 11 g
Calories from fat 31%
Cholesterol 148 mg
Sodium 132 mg
Fiber 1.5 g