Trick: By spraying the crumb-coated fish fillets before baking them, you end up with something very similar to deep-fried fillets without all the fat and calories.

Ingredients

  • ½ cup egg substitute
  • 1 teaspoon orange zest
  • 1 cup panko breadcrumbs
  • ¼ cup sunflower seeds
  • 1 teaspoon freshly cracked black pepper
  • ½ teaspoon dried thyme
  • 4 (5- to 6-oz.) tilapia fillets

Instructions

Preheat oven to 475°F.

Place a wire cooling rack on top of a baking sheet and spray liberally with vegetable cooking spray.

In a shallow dish or pie plate, whisk together egg and zest.

In a separate shallow dish stir together panko, sunflower seeds, pepper and thyme.

Dip one fish fillet in the egg mixture and then into the breadcrumb mixture, coating evenly. Place on prepared pan. Repeat with remaining fillets. Spray fillets with cooking spray.

Bake 8 to 10 minutes or until fish is cooked.

Nutrition

Servings

4

Serving Size

1 fillet

Calories

231

Total Fat

6.5 g

Sat Fat

1 g

Cholesterol

69 mg

Sodium

148 mg

Potassium

592 mg

Carbohydrate

10 g

Protein

33 g