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Italian Breaded Tilapia

Tilapia is a great light and flakey fish. Pair it with my quick arugula-tomato salad or lay over a bed of rice!

Italian Breaded Tilapia

Cook Time | Approx. 25 minutes | Servings: 2 | Calories per serving: ~175 cals


2 tilapia fillets (about .5 lbs)

1/2 cup panko bread crumbs

1 tbsp italian seasoning

1 egg white

2 cups arugula

1 small tomato

2 tsp lemon juice

pinch of salt

pinch of pepper

Spray oil


Dice the tomato into small piece

Combine the arugula, tomato, lemon juice, salt and pepper. Toss to combine and then set aside.

In a small bowl combine the panko bread crumbs and italian seasoning. In a separate bowl prepare the egg white.

Season the tilapia on both sides with salt and pepper. Dip the tilapia fillet in the egg white and then dip to coat both sides in the panko mix.

Spray the skillet with your cooking oil, place the fillets in the skillet and cook on medium heat. Be sure to spray the top of the tilapia fillets with cooking oil as well to get a nice golden brown color on both sides. After about 3 minutes, flip the tilapia fillet over and cook for 3 more minutes or until cooked all the way through and the fillet flakes when pierced with a fork.

#tilapia #fish #breadcrumbs #arugula #tomato #italian #healthy

Stephanie Rohweder

Blogger, Amateur Chef, Food Enthusiast

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