Tuesday, November 8, 2011

Panko coated tilapia filets

For three servings-

3 5 oz. tilapia fillets, thawed
salt, pepper, and garlic powder
1/2 C low fat buttermilk
3/4 C. panko (Japanese breadcrumbs)
1/3 C. freshly grated Romano cheese
2 t. dried basil
butter flavored cooking spray

Preheat oven to 400 degrees.  Pour buttermilk into shallow bowl.  Mix panko, cheese, and basil in a pie plate (or something similar).  Season fillets with salt, pepper, and garlic powder.  Coat with buttermilk, letting excess drain off.  Coat with panko mixture and place on baking sheet sprayed with cooking spray.  Spray tops of fillets lightly with cooking spray.  Bake for approximately 15 minutes or until fish flakes easily.

Serve each fillet with 1 C. of steamed brown rice or whole wheat pasta and 2 C. steamed or raw vegetables.

No sauce!!!  A spritz or two of "I Can't Believe It's Not Butter" spray and pepper are okay though!

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