Crispy Dijon-Glazed Tilapia Filets

Mmmm… tilapia. One of the first fish types I actually liked! I’ve been making this recipe for years – ever since I saw it in the Times-Picayune newspaper in New Orleans, when I lived there many years ago. We just made it again tonight, and it’s still fantastic!

Also, since we moved to San Antonio and started checking out the farmer’s markets, we found a great source for locally-raised tilapia: Their tilapia is the best I’ve ever tasted! I try to stock up anytime I’m at the market, since it’s so tasty!

Tilapia with panko - cooked

Here is what we did:

Crispy Dijon-Glazed fillets
Adapted from a recipe printed in the New Orleans Times Picayune – Desperation Dinners
Serves 4

2 Tbsp reduced-fat mayo
2 Tbsp dijon mustard
4 tsp canola oil
3/4 cup panko breadcrumbs
1/4 tsp salt
1/4 tsp black pepper
1 tsp dried parsley
pinch of cayenne pepper
4 tilapia filets, 6oz each (or other similar white fish)
4 lemon slices, optional

In a small bowl, mix together the mayonnaise and mustard. Set aside. Begin heating the oil in a deep 12-inch non-stick skillet over medium heat.

Place panko, salt, pepper, parsley, and cayenne on a large plate or in a breading tray, and stir to mix well. Spread a thin coating of the mayo/mustard mixture over both sides of each fillet, using about 1 Tbsp total for each fillet. Place the fillets on the plate one at a time, pressing the fillets into the crumb mixture and turning over to coat the fish well on both sides. Discard any leftover crumbs.

Place the coated fillets in the hot oil. Cook until the fish is lightly browned on the first side, about 3-4 minutes. Turn and cook until the fish is light brown on the second side and opaque throughout, about 3-4 minutes more.

Place the fillets on serving plates, and garnish each with a lemon slice, if desired. Serve immediately.

Calories: 265.0
Total Fat: 9.3 g
Cholesterol: 84.5 mg
Sodium: 507.4 mg
Total Carbs: 8.5 g
Dietary Fiber: 0.5 g
Protein: 35.1 g

Here are some photos of the breading process – enjoy! 🙂
Tilapia with mustard Panko Tilapia in panko Tilapia with panko & mustard Tilapia with panko


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