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Posts Tagged ‘easy recipe for tilapia’

panko abovePanko closeOne of my good friends recently invited me and my two children to dinner at her home. She served us panko-crusted tilapia. I’ve been meaning to post the idea because it’s a tasty, quick and easy dinner that’s also extremely kid-friendly.

I prefer to use Petrale Sole because I like the texture better, and because where I live, you can often buy it fresh and wild caught. However, tilapia is readily available and has a firmer texture which hold up better in the pan and when pinched between little fingers. Even though this preparation isn’t particularly Asian, Panko crumbs always remind me of Asian meals, so I like to serve my Panko-crusted fish with Sesame Broccoli.

Ingredients

1 to 1 1/2 lbs. Petrale Sole or Tilapia fillets*

1 large egg

Panko-style breadcrumbs

1 tsp dried parsley

1 tsp dried oregano

1/2 tsp powdered garlic

3/4 lb head of broccoli, broken apart and/or cut into small florets

2 cloves garlic, thinly sliced

1/2 tsp red pepper flakes

2tbsp avocado or canola oil, divided

1 tbsp toasted sesame oil

Sea salt and fresh-ground pepper

Preparation

Heat a large (12-inch) cast-iron or other skillet over medium heat.

In a plate or low, wide bowl, such as a pasta bowl, whisk the egg thoroughly. Set out another plate and spread out 1 cup of the Panko breadcrumbs.

Heat 1 tbsp of the avocado or canola oil in the pan. Dredge each piece of fish in the egg, coating both sides, and then in the breadcrumbs, coating both sides, before placing in the pan. Sprinkle each fillet with a little salt and pepper as well as the oregano, parsley and powdered garlic. Cook, turning once, until opaque and golden brown on both sides, approximately 4-6 minutes each side. Just before serving, drizzle a little fresh-squeezed lemon juice over each piece of fish.

While the fish is cooking, in another large skillet, heat the remaining 1 tbsp of avocado or canola oil over medium heat. Add in the garlic and stir for 1 minute. Add in the broccoli and pepper flakes and cook until the florets are tender when pierced and bright green, approximately 5 minutes. Drizzle the sesame oil over the broccoli and season with salt and pepper.

Serve the fish and broccoli with a wedge of fresh lemon.

(Serves 4 depending on how big of fish eaters your little ones are.)

Enjoy!

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