Herb-Crusted Tilapia with Lemon Potatoes

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

Ingredients

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

Directions

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.

Notes










Tips

Expert Tips

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

Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
660
Calories from Fat
210
% Daily Value
Total Fat
23g
36%
Saturated Fat
10g
49%
Trans Fat
1/2g
Cholesterol
210mg
71%
Sodium
1360mg
56%
Potassium
1570mg
45%
Total Carbohydrate
71g
24%
Dietary Fiber
6g
27%
Sugars
7g
Protein
41g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
30%
30%
Calcium
15%
15%
Iron
30%
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 Choice
5
*Percent Daily Values are based on a 2,000 calorie diet.