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Panko is the Japanese word for "bread crumbs." Unlike traditional bread crumbs, panko is made from the soft, tender centers of bread instead of the crust, which gives a light and crunchy texture.

4 ratings : 4 reviews

Tilapia with Cucumber Salad

Light and crispy tilapia complete with salad can be on your dinner table in less than 30 minutes. From eatbetteramerica.

Prep Time:25 min

Start to Finish:25 min

makes:4 servings

Dressing
1	tablespoon honey
1	tablespoon rice vinegar
2	teaspoons grated gingerroot
1/2	teaspoon salt
Salad
1/2	medium cucumber, cut in half lengthwise, thinly sliced
1/4	red bell pepper, diced
3	green onions, thinly sliced (3 tablespoons)
1	teaspoon chopped fresh cilantro
Fish
2	tablespoons all-purpose flour
1	teaspoon lemon-pepper seasoning
1	cup Progresso® panko crispy bread crumbs or Progresso® plain bread crumbs
1	egg
4	tilapia or other white fish fillets (6 oz each)
4	tablespoons vegetable oil

1.	In medium bowl, mix dressing ingredients. Stir in salad ingredients to coat.
2.	On plate, mix flour and lemon-pepper seasoning. On second plate, place bread crumbs. In medium bowl, beat egg with fork. Coat each piece of fish with flour mixture. Dip into beaten egg; coat well with bread crumbs.
3.	In 10-inch nonstick skillet, heat 2 tablespoons of the oil over medium-high heat. Add 2 fish fillets; cook 3 minutes. Carefully turn fish over. Reduce heat to medium; cook about 3 minutes longer or until fish flakes easily with fork. Repeat with remaining oil and fish. Serve fish topped with salad.

Nutritional Information

1 Serving: Calories 440 (Calories from Fat 180); Total Fat 20g (Saturated Fat 3g, Trans Fat 0g); Cholesterol 145mg; Sodium 590mg; Total Carbohydrate 29g (Dietary Fiber 0g, Sugars 7g); Protein 37g Percent Daily Value*: Vitamin A 10%; Vitamin C 30%; Calcium 4%; Iron 8% Exchanges: 1 1/2 Starch; 1/2 Other Carbohydrate; 0 Vegetable; 4 1/2 Very Lean Meat; 3 Fat Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.

MyPyramid Servings 3 tsp Fats & Oils, 5 oz-equivalents Meat & Beans, 1/2 c Vegetables

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4 Reviews

This recipe was very good and very easy to make!
Posted at 8:06 AM on April 28 2008 by eslglamgrl , Easley SC

Great!

This was my first time at making tilapia. It was great. I really loved all the different flavors in the salad. I doubled the vegetables and the dressing because I knew that we would want more. There was just a bit extra left over but I was happy to eat it even without the fish. The fish was great too. It had a nice crunch on the outside and not too greasy. The panko really makes this better!
Posted at 9:35 AM on April 16 2008 by Allison H. ,

Yummy

Very tasty. I coated mine with the beated egg and covered it in italian bread crumbs. I didn't use the lemon pepper or flour. Making it tonight!
Posted at 9:49 AM on January 11 2008 by sushibuddy , Mansfield TX

Very good. Salad topping was awesome! Will definitely make again.
Posted at 9:52 AM on January 7 2008 by sna1219 , ardmore OK

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