7 WW points per filet. Good with steamed veggies or rice and spinach
- Carbohydrate 0 g
- Cholesterol 0 mg
- Fat 0 g
- Fiber 0 g
- Protein 0 g
- Saturated Fat 0 g
- Serving Size 1 1 Serving (0g)
- Sodium 0 mg
- Sugar 0 g
- Trans Fat 0 g
- Calories 0 calories
Step-by-step
- If frozen thaw the fish overnight in the refrigerator.
- Turn on oven and allow to preheat to 350? F (moderate).
- While the oven is preheating: Assemble all necessary ingredients to work area.
- Measure out 1/2 cup Panko crumbs, spray butter spray on each filet.
- then roll in Panko.
- Lay out on a greased cookie sheet and spray with Pam.
- bake 25 minutes or until fish flakes easily.
Home cooks frequently make the error of applying breadcrumbs directly to wet fish fillets, which immediately creates a soggy layer instead of a proper crust. Thawing frozen tilapia thoroughly in the refrigerator overnight eliminates excess surface moisture before coating. Patting each fillet completely dry with paper towels further ensures the Japanese-style panko adheres properly.
Panko differs from standard breadcrumbs because the flakes are larger and more airy, producing a shatteringly crisp exterior when baked at 350 degrees Fahrenheit. Spraying the coated fish with a fine mist of oil promotes uniform browning across the surface without weighing down the delicate flakes. Baking for roughly 25 minutes allows the internal temperature of the protein to rise steadily until the flesh opaque and flakes apart under gentle pressure from a fork.
Substitutions remain straightforward for this style of preparation. Cod, haddock, or swai fillets work well if tilapia is unavailable. Plain panko combined with grated lemon zest provides an identical citrus profile if lemon-flavored crumbs cannot be found in the pantry.
