The panko crumbs give the fish a crunchy coating in this pasta and Brussels sprouts main-dish recipe.
1. Heat oven to 450 degrees F. Bring a large pot of water to boiling. Coat a broiler-safe baking pan with nonstick cooking spray. Place tilapia fillets in pan, skin-side down, and coat lightly with cooking spray. Season fish with 1/4 teaspoon of the salt and black pepper. Sprinkle 2 tablespoons panko crumbs over each fillet. Bake at 450 degrees F for 10 minutes.
2. While fish is baking, boil bow ties for 4 minutes. Add Brussels sprouts and cook an additional 5 minutes. Drain, reserving 1/2 cup cooking liquid.
3. In a large skillet, heat olive oil over medium-high heat. Add garlic and red pepper flakes and cook 30 seconds. Add bow ties, Brussels sprouts, reserved cooking liquid and remaining 1/4 teaspoon salt. Cook 1 minute until heated through. Stir in cheese.
4. Turn up oven to broil. Run fillets under broiler for 1 to 2 minutes, until browned and crisp. Serve with bow ties on the side.
Servings Per Recipe: 4; Amount Per Serving: cal.(kcal): 497, Fat, total(g): 16, chol.(mg): 78, sat. fat(g): 4, carb.(g): 50, fiber(g): 3, pro.(g): 40, sodium(mg): 587, Percent Daily Values are based on a 2,000 calorie diet.