Martha Stewart was on the Today Show & did this:

Mix together: Mayonnaise (may use low fat) & lemon juice
Dredge (is that the right word?) both sides of Talapia filet in the mixture
Roll filet in Panko
Place in baking dish & bake

Celadon, do you think you can figure out the temp & time for baking this as well as the nutrition info? It looked like something very simple and yummy that I can do. Feel free to correct my spelling, too; doing this in a hurry.

Thanks!

Jeannie, this sounds very similar to something that I do. I worked out the amounts and cooking time and put it all in MC. You might like to try adding a teaspoon of either horseradish or dijon mustard to the mayo. Gives it an alltogether different kick. I love panko!


* Exported from MasterCook *

Baked Tilapia with Panko

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
16 ounces tilapia fillets -- 4 oz each
2 tablespoons mayonnaise, regular or low fat
1 teaspoon fresh lemon juice
1 cup panko
salt, pepper, and garlic powder to taste

Mix together mayonnaise and lemon juice and dredge the fillets in it. Roll in the panko and place on a baking sheet that has been lightly sprayed with non stick cooking spray. Turn under thin edges so the fillet will cook evenly. Sprinkle with salt, pepper, and garlic powder or herbs of your choice. Bake in a 325° oven for 5 minutes. Remove from oven and turn the fillets over. Season again and return to oven. Bake an additional 5 - 6 minutes or until fish is done and flakes with a fork.

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Per Serving (excluding unknown items): 188 Calories; 5g Fat (23.0% calories from fat); 23g Protein; 12g Carbohydrate; 1g Dietary Fiber; 65mg Cholesterol; 144mg Sodium. Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 0 Fruit; 1 Fat; 0 Other Carbohydrates.

We use our George Foreman Grill.
In fact we are having Talapia tonight.

If the filets are thin, we cook for 3 minutes.
If they are fat, about 5 minutes.

Yummy!

OK I have heard of Panko crumbs and know what they are but was unsure on their nutrional value..cause I'm focusing on that now...

Here are the facts:

Nutrition Facts Calculated for 1 cup Calories 426
Calories from Fat 51 (12%) Amount Per Serving %DV
Total Fat 5.7g 8%
Saturated Fat 1.3g 6%
Monounsaturated Fat 0.0g

Polyunsaturated Fat 2.2g

Trans Fat 0.0g
Cholesterol 0mg 0% Sodium 790mg 32% Potassium 211mg 6% Total Carbohydrate 77.7g 25%
Dietary Fiber 4.9g 19%
Sugars 6.7g
Protein 14.4g 28%


I doubt we could eat a cup...but...is this stuff OK to eat?

Smiles: The Panko is just for coating the filets. No one is going to eat a cup of it, just what sticks to the fish to crisp up the outside a little. Good question, though. I know when I ask something like this there are always about five others that post to say, "yah, I was wondering that, too."

Celadon: Thanks for working this up for me. I will now be trying talapia for the first time this weekend.

Where do you get the Panko crumbs at, in the Asian section?


Denise

Yes, most supermarkets carry it now. It is very light and crunchy so a lighter coating of it makes for a lovely baked anything with crunch. If your supermarket doesn't carry it, try an Asian market in your area.

Smiles, I suggest you look for a different brand of Panko. The one I buy only has 180 calories, 1/2 a gram of fat, 19 grams of carbs, 4 grams of protein and 3 grams of fiber per cup. It is made by Sushi Chef and here is a picture of the box:

Thank you, Celadon!
Great info as usual.

Sounds like talapia will be on my menu real soon too.
Thanks guys, you're the best!

Here is what I do to find out just how much coating is going on my fish or chicken. Measure out a cup...coat your protein with the crumbs...then pour the leftover crumbs back into the measuring cup. You find out exactly how much you're using. This works with flour too...sometimes I get crazy with the "amounts" of things. Just an FYI!

Thanks Kim. I do exactly the same thing!

hehe thanks for the clarification BeJean...I am just trying to be SO cautious with any carbs....kinda comical too

I find it in the fresh meat section. It is always displayed on the shelf outside the glass case at my Fry's (Kroger).

If you are needing a faster version, Trader Joe's sells a 4 pack of prebreaded Tilapia in their freezer section.