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Herb-Crusted Tilapia with Lemon Potatoes

Cooking for two? Try this easy oven meal of crispy fish, coated with Progresso® panko bread crumbs, and seasoned veggies.

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  • Prep Time 15 min
  • Total Time 40 min
  • Servings 2

Ingredients

1
large unpeeled potato, cut into 1/2-inch pieces
2
teaspoons olive oil
1/4
teaspoon salt
2
tablespoons Gold Medal™ all-purpose flour
1
egg
3/4
cup Progresso™ panko crispy bread crumbs
3/4
teaspoon seasoned salt
2
tablespoons butter, melted
2
tilapia fillets (5 to 6 oz each)
1
medium zucchini, cut into 1/2-inch slices
2
teaspoons chopped fresh thyme leaves
2
teaspoons grated lemon peel

SAVE ON THIS RECIPE!

LOCATION

Directions

  • 1 Heat oven to 425°F. Spray 15x10x1-inch pan with cooking spray. In medium bowl, toss potato, oil and salt to coat. Spread potato in half of pan. Bake 15 to 20 minutes or until potato is tender.
  • 2 Meanwhile, place flour on plate. In shallow dish, beat egg with fork. In another shallow dish, mix bread crumbs, seasoned salt and butter.
  • 3 Coat fillets with flour. Dip into egg; coat well with bread crumb mixture. Place fillets in other half of pan. Place zucchini over potatoes; toss to combine.
  • 4 Bake 10 to 12 minutes or until fish flakes easily with fork and vegetables are tender. Sprinkle fish with thyme; toss vegetables with lemon peel.

EXPERT TIPS

Expert Tips

Any whitefish with mild flavor and medium-firm texture can be substituted for the tilapia in this recipe.

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View Full Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
660
(
Calories from Fat
210),
% Daily Value
Total Fat
23g
23%
(Saturated Fat
10g,
10%
Trans Fat
1/2g
1/2%
),
Cholesterol
210mg
210%;
Sodium
1360mg
1360%;
Total Carbohydrate
71g
71%
(Dietary Fiber
6g
6%
  Sugars
7g
7%
),
Protein
41g
41%
;
% Daily Value*:
Vitamin A
15%;
Vitamin C
30%;
Calcium
15%;
Iron
30%;
Exchanges:
4 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 3 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 4 Fat;
Carbohydrate Choices:
5
*Percent Daily Values are based on a 2,000 calorie diet.

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© 2014 ®/TM General Mills All Rights Reserved

Nutrition information is calculated at the time recipes are created. We do not include optional ingredients in our calculations.
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