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Thursday, January 09, 2014

Panko Crusted Tilapia Fillet - Quick-fix & Baked

This is what we ate yesterday for dinner - quick fix and easy - corn on the cob, steamed broccoli and panko crusted tilapia. It took me under 1 hour to prepare this. Perfect for the weeknight. We are trying to eat healthier as of 01.01.2014 and so far it has been not too bad. We have come to realise that we will never be able to eliminate the craving for 'something sweet' after dinner, so we are just cutting down on the consumption. That was we do not feel deprived or guilty. 'Moderation' is not a bad thing, after all.
 

Ingredients:
  • Tilapia Fillet - 4-5
  • Lemon Zest - 1 whole lemon
  • Oil - 2 tbsp + some for greasing the aluminum foil lined cookie sheet
  • Black Pepper - 1/2 tsp, freshly ground
  • McCormick Herb & Garlic Seasoning - 2 tsp 
  • Panko Bread Crumbs - 1 Cup (more or less, just enough to coat the fillets)
  • Salt to taste

Preheat oven to 375F.

Wash and pat dry the tilapia fillets. In a bowl, whisk together oil, lemon zest, salt & pepper and the McCormick Herb & Garlic Seasoning (or your favorite seasoning - it packs in a punch flavor wise). Pour over the fillets and marinate for at least 15 minutes. In a plate pour the panko bread crumbs and coat both sides of the fish with it. Panko is a flaky bread crumb which gives a crunchy and light coating to the fish. Line the fillets on the greased cookie sheet, and bake for about 30 minutes or till the crust starts to turn golden brown. Be sure to turn these once halfway.

While the fish baked, I boiled the corn on the cob for about 5-6 minutes in the stove top. Once done I strained it, brushed with some melted butter, sprinkled some salt and pepper and added a dash of lemon. This becomes the perfect side for the Baked Panko Crusted Tilapia and the steamed broccoli balances out the meal well.

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