Crunchy Pan-fried Tilapia Recipe Is a High-Protein Dinner Winner (6 Ingredients, 15 Minutes) High Protein Recipes Seafood Dinner Low Sugar Recipes Gluten-free Budget Recipes

Dinner stresses me out on most days. I am always looking for quick and easy recipes that are simple to prep, cook and get me out of the kitchen fast. My husband and I both love fish (and the health benefits of fish) and are always looking for new fish recipes. Our boys, however, are not fans (with the exception of fish sticks!), so we’re also looking for ways to get them to eat fish.

This pan-fried tilapia recipe works well for everyone, even picky eaters. To make this easy seafood recipe you will need the following ingredients: panko breadcrumbs, fresh parsley, an egg, milk, salt, canola oil and tilapia fillets. The high-protein dinner is ready in about 15 minutes! (Check out the health benefits of protein.) Try this easy fish recipe with other types of fish like cod, halibut, catfish or any whitefish.

Picky Eater Hack: Cut a couple of the fillets into strips and prepare as directed in the recipe. Serve “fish sticks” with a few sauces for the kids to try: ranch, ketchup and Cajun dipping sauce for a little kick.

Serve these crunchy tilapia fillets for dinner with your favorite side dishes. I like to add a fresh vegetable (potatoes!) or grain and salad on the side. And don't forget the tartar sauce.

Cuisine: American
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 4

Ingredients

• 3/4 cup panko breadcrumbs (you can use gluten-free panko)
• 1/4 cup chopped parsley
• 1 large egg, lightly beaten
• 1 tablespoon milk
• 2 tablespoons canola oil (I tend to use slightly more than 2 tablespoons)
• 1 pound tilapia fillets, halved lengthwise

Here's how to make it: 

1. Combine panko and parsley on a plate. Mix egg and milk in a bowl. (For a gluten-free dinner, use gluten-free panko breadcrumbs.)
2. Dip each fillet in the egg/milk mixture. Shake off the excess. Lightly dip each fillet in the panko/parsley mixture. Sprinkle each side lightly with salt.
3. Heat oil in a large nonstick skillet on medium heat. Add fillets and cook until golden brown on the outside and no longer translucent in the center, about 4 minutes.
4. Turn and cook until the other side is golden brown on the outside and no longer translucent in the center, another 4 minutes. Serve immediately or keep warm in the oven at 200 degrees F. Serve with tartar sauce, vegetables and the starch of your choice.

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