For years I wasn’t much of a fish fan. It’s so healthy for you but I would just resist making it. So I went on a mission to create some fish recipes I’d really enjoy. I discovered fish doesn’t have to be boring or tasteless. Especially prepared this way. Incredibly simple and remarkably delicious, it’s slightly sweet and lemony with a hint of spice. This is the perfect dish to make for any fish lover or non-fish lover in your house. Each serving has 284 calories and 7 grams of fat. Tilapia gets a bad rap for the way it is raised but not if you buy it at places like Whole Foods. See Shopping Tips, below.
- ⅓ cup Panko bread crumbs, see shopping tips
- ¼ teaspoon salt
- ⅛ teaspoon ground black pepper
- 2 tablespoons fresh lemon juice
- 2 tablespoons honey
- ½ teaspoon Tabasco Sauce
- 2 pieces tilapia (5 oz each)
- 2 teaspoon flour
- 2 teaspoons extra virgin olive oil
- Cooking spray
In a shallow dish, add bread crumbs, salt, pepper, and blend together. In another small bowl, combine lemon juice, honey, and Tabasco.
Place fish on a plate. Dust with a little flour on each side. Dredge both sides of fish in bread crumb mixture.
Coat a large non-stick pan with cooking spray. Add olive oil and heat over medium heat. Add breaded fish, cover, and sauté until browned on both sides and cooked through, about 3 minutes on each side. Remove fish to a plate.
Add lemon-honey glaze to pan. Cook for about 5-10 seconds until syrupy. Pour sauce over fish and serve.
Makes 2 servings (each serving, 5 ounces, and a little glaze)
Tilapia is a variety of mild white fish available year-round whole, fresh or frozen, usually as fillets. Since 2000, tilapia ranks as one of the most popular fish consumed in the United States thanks mainly to its mild taste and reasonable price.
Panko bread crumbs come from Japan. They’re a type of crisp, light, large breadcrumbs. Panko crumbs are typically used to coat foods for frying or sautéing. They’re coarser than most bread crumbs and create a crisper crust.
Tilapia is rich in protein, low in fat, and a source of vitamins and minerals. Tilapia contains some heart-healthy omega-3 fatty acids but not as much as other fish, such as salmon.
Just one squeeze of a lemon contains a whopping 45% of your daily recommended amount of vitamin C. Lemons also contain calcium, magnesium, and potassium.
Most supermarkets sell tilapia at the fish counter. I highly recommend you buy it at Whole Foods or other markets like that. They sell tilapia that is raised safely. For more information, read this article: https://www.wholefoodsmarket.com/tips-and-ideas/archive/get-know-your-tilapia.
In my photo, the pieces I bought were larger than 5 ounces so I cut off the ends and froze them for another use.
Panko bread crumbs are available in most supermarkets in the Asian section. I bought mine at Trader Joe’s.
WW SmartPoints 7-Blue
WW SmartPoints 8-Green
WW POINTS PLUS 7
|SKINNY FACTS: for 1 piece of fish (5 ounces and a little glaze)
284 calories, 7g fat, 1g sat. fat, 69mg chol, 29g prot, 27g carbs, 1g fiber, 250mg sodium, 18g sugar
Serving: 5ouncesCalories: 284kcalCarbohydrates: 27gProtein: 29gFat: 7gSaturated Fat: 1gCholesterol: 69mgSodium: 250mgFiber: 1gSugar: 18gBlue Smart Points: 7Green Smart Points: 8Plus Points: 7