Panko-Topped Tilapia with an Easy Greek Salad

from Parents Magazine

Panko-Topped Tilapia with an Easy Greek Salad
Servings: 4 Prep 10 mins Bake 400°F 12 mins to 15 mins

Ingredients

  • 1 pound tilapia fillets, cut into 4 portions, if necessary
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon freshly ground black pepper
  • 1/2 cup panko bread crumbs
  • 2 teaspoons extra-virgin olive oil
  • 1/2 medium seedless cucumber, halved lengthwise and sliced (1 cup)
  • 1 cup grape tomatoes, halved lengthwise
  • 1/4 cup chopped green onions
  • 1/4 cup chopped pitted kalamata olives
  • 1 tablespoon extra-virgin olive oil
  • 2 teaspoons red wine vinegar
  • 1/8 teaspoon freshly ground black pepper
  • Lemon wedges

Make It

1. Preheat oven to 400 degree F. Line a baking sheet with parchment paper. Sprinkle fish with salt and 1/8 teaspoon pepper on both sides and arrange them on the prepared baking sheet.

2. In a small bowl stir together the panko and 2 teaspoons olive oil. Sprinkle evenly over fish. Bake for 12 to 15 minutes or until fish flakes when tested with a fork and crumbs are golden.

3. Meanwhile, for salad, in a medium bowl stir together cucumber, tomatoes, green onions, olives, 1 tablespoon oil, vinegar and 1/8 teaspoon pepper.

4. Serve fish with salad and lemon wedges. Makes 4 servings.

Make Ahead Tip

  • To make fish ahead, prepare and bake as directed. Freeze fish on the parchment paper for 1 hour or until firm. Place in a single layer in an airtight freezer container. Seal, label and freeze. To serve, transfer to a parchment paper-lined baking sheet. Bake in a 350 degree F. oven for 15 to 18 minutes or until heated through. Serve as above with salad.

Nutrition Facts

Servings Per Recipe: 4; Amount Per Serving: cal. (kcal): 218, Fat, total (g): 9, chol. (mg): 57, sat. fat (g): 2, carb. (g): 11, Monounsaturated fat (g): 5, Polyunsaturated fat (g): 1, fiber (g): 2, sugar (g): 3, pro. (g): 25, vit. A (IU): 486, vit. C (mg): 18, Thiamin (mg): , Riboflavin (mg): , Niacin (mg): 5, Pyridoxine (Vit. B6) (mg): , Folate (µg): 40, Cobalamin (Vit. B12) (µg): 2, sodium (mg): 299, Potassium (mg): 544, calcium (mg): 40, iron (mg): 1, Percent Daily Values are based on a 2,000 calorie diet.
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