I always make one trip to the grocery store and buy all of our food for the entire week at once, but my last trip didn’t happen until late in the day. So, I was looking for something to make for dinner that night that would be extremely quick to prepare but still be healthy. I decided to go with the fresh tilapia that was on sale at the seafood counter.
Once I got home, I searched the pantry and fridge for vegetables and decided to serve the fish with steamed broccoli and baked potatoes. The meal went from the grocery bag to the table in just under fifteen minutes, and the best part is that I mostly used items that were already in my kitchen.
I started by preheating my broiler and a large skillet on the stovetop. I made a mixture with 3 tablespoons panko bread crumbs, 1 tablespoon grated parmesan cheese, and 1/2 teaspoon dried parsley flakes:
Then I topped the tilapia with salt, pepper, and lemon juice:
Then I sprayed the skillet with a small amount of nonstick cooking spray, added the tilapia, covered it with the panko mixture, and immediately put the skillet under the broiler:
Five minutes later, the fish was finished. I really like this method because the fish quickly cooks from both sides (the bottom in the preheated skillet and the top under the broiler), which allows it to cook evenly as well.
The bread crumb topping also adds a nice salty crunch to the top of the fish without adding all of the calories from the normal three step process of dredging in flour/egg wash/dipping in bread crumbs. There is just enough cheese in the mix to melt and allow it to adhere to the fish without the extra steps, and since the fish is only breaded on one side, it remains pretty healthy. In fact, the entire amount of the panko mixture clocks in at under 100 calories. Not too bad for breading!
I think this recipe would also work well with thicker pieces of fish, such as cod or even salmon, but I would cook it for a full minute or two in the skillet before breading and broiling. In the amount of time it would take to cook thicker fish entirely under the broiler, the panko would definitely burn.
Please let me know if you give this one a try, and I hope you enjoy!