Panko-Topped Tilapia with an Easy Greek Salad

Rating: Unrated
Source: Parents Magazine

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Recipe Summary

prep:
10 mins
bake:
12 mins
total:
22 mins
Servings:
4
Nutrition Info
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Ingredients

Directions

  • 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.

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  • 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.

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

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

Tips

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

Per Serving:
218 calories; fat 9g; cholesterol 57mg; saturated fat 2g; carbohydrates 11g; mono fat 5g; poly fat 1g; insoluble fiber 2g; sugars 3g; protein 25g; vitamin a 485.9IU; vitamin c 18.3mg; thiamin 0.1mg; riboflavin 0.1mg; niacin equivalents 4.7mg; vitamin b6 0.3mg; folate 40.3mcg; vitamin b12 1.8mcg; sodium 299mg; potassium 544mg; calcium 40.4mg; iron 1.1mg.
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