Panko-Crusted Tilapia and Bow Ties
The panko crumbs give the fish a crunchy coating in this pasta and Brussels sprouts main-dish recipe.
Ingredients
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4 U.S. farm-raised tilapia fillets, about 5 ounces each
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1/2 cup Italian-seasoned panko bread crumbs (such as Progresso)
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1/2 teaspoon salt
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1/4 teaspoon black pepper
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1/2 pound bow tie pasta
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1 container (10 ounces) Brussels sprouts, trimmed and halved
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3 tablespoons olive oil
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4 cloves garlic, peeled and chopped
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1/8 teaspoon red pepper flakes
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1/4 cup grated Parmesan cheese
Directions
1.
Heat oven to 450 degrees F. Bring a large pot of water to boiling. Coat a broiler-safe baking pan with nonstick cooking spray. Place tilapia fillets in pan, skin-side down, and coat lightly with cooking spray. Season fish with 1/4 teaspoon of the salt and black pepper. Sprinkle 2 tablespoons panko crumbs over each fillet. Bake at 450 degrees F for 10 minutes.
2.
While fish is baking, boil bow ties for 4 minutes. Add Brussels sprouts and cook an additional 5 minutes. Drain, reserving 1/2 cup cooking liquid.
3.
In a large skillet, heat olive oil over medium-high heat. Add garlic and red pepper flakes and cook 30 seconds. Add bow ties, Brussels sprouts, reserved cooking liquid and remaining 1/4 teaspoon salt. Cook 1 minute until heated through. Stir in cheese.
4.
Turn up oven to broil. Run fillets under broiler for 1 to 2 minutes, until browned and crisp. Serve with bow ties on the side.
Nutrition information
Calories 497, Total Fat 16 g, Saturated Fat 4 g, Cholesterol 78 mg, Sodium 587 mg, Carbohydrate 50 g, Fiber 3 g, Protein 40 g.
Percent Daily Values are based on a 2,000 calorie diet
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