Panko-Crusted Tilapia and Bow Ties

Panko-Crusted Tilapia and Bow Ties
The panko crumbs give the fish a crunchy coating in this pasta and Brussels sprouts main-dish recipe.
Makes 4
Prep 15 m
Bake 10 m
Cook 9 m
Broil 2 m

Ingredients

Directions

  1. 1 of 4 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. 2 of 4 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. 3 of 4 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. 4 of 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.
Nutrition Information for Panko-Crusted Tilapia and Bow Ties
Servings Per Recipe: 4
Per Serving: 16 g Fat, total, 40 g pro., 50 g carb., 497 kcal cal., 3 g fiber, 587 mg sodium, 78 mg chol., 4 g sat. fat