1 cup unseasoned panko bread crumbs
1 1/2 tsp dried dill weed
1/2 tsp salt
1/4 tsp black pepper
4 tilapia fillets
1/4 cup reduced-fat ranch dressing
Preheat oven to 400 degrees.
Coat a baking pan with nonstick cooking spray; set aside.
In a shallow dish mix the panko crumbs with the dill, salt, and pepper.
Generously brush both sides of the fillets with the ranch dressing and press into the panko mixture, covering tilapia on both sides. Place the breaded fish on the prepared baking pan.
Bake fish for 15 minutes at 400 degrees or until the fillets flake with a fork. Turn oven to broil and cook for another 1 to 2 minutes to brown well.
Yield: 4 servings
Per serving: approximately 192 calories, 25 g protein, 13 g carbs, 1 g dietary fiber
1/2 tsp salt
1/4 tsp black pepper
4 tilapia fillets
1/4 cup reduced-fat ranch dressing
Preheat oven to 400 degrees.
Coat a baking pan with nonstick cooking spray; set aside.
In a shallow dish mix the panko crumbs with the dill, salt, and pepper.
Generously brush both sides of the fillets with the ranch dressing and press into the panko mixture, covering tilapia on both sides. Place the breaded fish on the prepared baking pan.
Bake fish for 15 minutes at 400 degrees or until the fillets flake with a fork. Turn oven to broil and cook for another 1 to 2 minutes to brown well.
Yield: 4 servings
Per serving: approximately 192 calories, 25 g protein, 13 g carbs, 1 g dietary fiber
Note: File Photo
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