Crispy Dill Tilapia
1 cup panko bread crumbs
2 tbsp olive oil
2 tbsp snipped fresh dill
¼ tsp salt
⅛ tsp pepper
4 tilapia fillets (6 oz each)
1 tbsp lemon juice
Lemon wedges
Preheat oven to 400°. Toss together first 5 ingredients. Place tilapia in a 15x10x1-in. baking pan coated with cooking spray; brush with lemon juice. Top with crumb mixture, patting to help adhere.
Bake, uncovered, on an upper oven rack until fish just begins to flake easily with a fork, 12-15 minutes. Serve with lemon wedges.
Tips: This breading would complement most types of fish. If fresh dill is not available, a bit of fresh thyme would be great with fish and lemon.
Tossing the bread crumbs with a bit of oil helps it crisp up in the short amount of time it takes to cook the fish.
Nutrition Facts
1 fillet: 256 calories, 9g fat (2g saturated fat), 83mg cholesterol, 251mg sodium, 10g carbohydrate (1g sugars, 1g fiber), 34g protein. Diabetic exchanges: 5 lean meat, 1-½ fat, ½ starch.