Tuesday, July 13, 2010

Herb Parmesan Tilapia

Herb Parmesan Tilapia: serves 4 ( 5 points)

1 egg white
1 tsp. water
3/4 c. Panko bread crumbs
3 T. grated Parmesan cheese
1 tsp. dried basil
1/2 tsp. dried oregano
1/4 tsp. salt
1/8 tsp. pepper
4 ( 5 oz) tilapia filets
2 tsp. olive oil
1 pint cherry tomatoes, halved or grape tomatoes
1 garlic clove, crushed

Whisk egg white and water in a shallow dish. In another shallow dish, mix Panko with spices. Coat tilapia in egg white, then bread crumb mixture. Spray fish with olive oil cooking spray.
Heat a large nonstick skillet coated with cooking spray. Cook fish in oil. Cover until fish is cooked through.
Remove fish and keep warm. Add tomatoes and garlic to the pan. Cook an additional 3-4 minutes or until tomatoes soften. Serve with fish.

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