Panko-Crusted Tilapia and Bow Ties
- cal. (kcal) 497
- Makes: 4 servings
- Prep: 15 mins
- Bake: 10 mins at 450°F
- Cook: 9 mins
- Broil: 2 mins
U.S. farm-raised tilapia fillets, about 5 ounces each
Italian-seasoned panko bread crumbs (such as Progresso)
bow tie pasta
(10 ounces) Brussels sprouts, trimmed and halved
garlic, peeled and chopped
red pepper flakes
grated Parmesan cheese
- 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.
- 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.
- 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.
- 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.
Nutrition Information for Panko-Crusted Tilapia and Bow TiesServings Per Recipe: 4
PER SERVING: 497 cal., 16 g total fat (4 g sat. fat), 78 mg chol., 587 mg sodium, 50 g carb. (3 g fiber), 40 g pro.