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Panko-Crusted Tilapia and Bow Ties

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Makes: 4  servings Prep 15 mins Bake 450°F 10 mins Cook 9 mins Broil 2 mins
Panko-Crusted Tilapia and Bow Ties
Nutrition Facts

Servings Per Recipe 4


  • Amount Per Serving
  • cal.(kcal)497
  • Fat, total(g)16
  • chol.(mg)78
  • sat. fat(g)4
  • carb.(g)50
  • fiber(g)3
  • pro.(g)40
  • sodium(mg)587

Percent Daily Values are based on a 2,000 calorie diet

Ingredients
  • 4 U.S. farm-raised tilapia fillets, about 5 ounces each
  • 1/2 cup  Italian-seasoned panko bread crumbs (such as Progresso)
  • 1/2 teaspoon  salt
  • 1/4 teaspoon  black pepper
  • 1/2 pound  bow tie pasta
  • 1 container (10 ounces) Brussels sprouts, trimmed and halved
  • 3 tablespoons  olive oil
  • 4 cloves garlic, peeled and chopped
  • 1/8 teaspoon  red pepper flakes
  • 1/4 cup  grated Parmesan cheese

Directions

1. Heat oven to 450 degrees F. Bring a large pot of water to boiling. Coat a broiler-safe baking pan with nonstick cooking spray. Place tilapia fillets in pan, skin-side down, and coat lightly with cooking spray. Season fish with 1/4 teaspoon of the salt and black pepper. Sprinkle 2 tablespoons panko crumbs over each fillet. Bake at 450 degrees F for 10 minutes.

2. While fish is baking, boil bow ties for 4 minutes. Add Brussels sprouts and cook an additional 5 minutes. Drain, reserving 1/2 cup cooking liquid.

3. In a large skillet, heat olive oil over medium-high heat. Add garlic and red pepper flakes and cook 30 seconds. Add bow ties, Brussels sprouts, reserved cooking liquid and remaining 1/4 teaspoon salt. Cook 1 minute until heated through. Stir in cheese.

4. Turn up oven to broil. Run fillets under broiler for 1 to 2 minutes, until browned and crisp. Serve with bow ties on the side.

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