Try this low-fat version of fish and chips. Panko are Japanese bread crumbs that are crisper and coarser than regular bread crumbs which make them a good choice for these oven-fried tilapia fillets and zucchini slices.

Source: Family Circle


Recipe Summary

15 mins
18 mins
33 mins


Ingredient Checklist


Instructions Checklist
  • Heat oven to 450°F. Place racks over 2 baking sheets; set aside.

  • Place flour and egg whites in separate shallow glass dishes. Whisk whites until foamy.

  • Place panko, Parmesan and Old Bay on a separate glass plate; stir to combine.

  • Coat zucchini in flour, dip into egg whites, then coat with panko mixture. Place on rack and coat lightly with nonstick cooking spray; set aside.

  • In a small bowl, whisk mayonnaise, vinegar and hot pepper sauce. Divide in half; set one half aside. Brush one side of tilapia fillets with mayonnaise mixture and place that side down in flour. Brush top side of fillets with mayonnaise mixture and carefully flip over into flour. Dip in egg whites; coat with panko mixture. Place fillets on second rack. Coat lightly with nonstick cooking spray.

  • Place zucchini in oven. Bake at 450°F for 3 minutes, then add fish and cook 15 more minutes or until fish flakes easily. Serve with reserved mayonnaise mixture.

  • Buy these Japanese-style bread crumbs in the Asian-ingredient section of your market or use regular bread crumbs.

Nutrition Facts

430 calories; fat 14g; cholesterol 97mg; saturated fat 3g; carbohydrates 30g; insoluble fiber 2g; protein 42g; sodium 1077mg.