Are you trying to make healthier food choices but struggling to let go of some of your fave fried foods?Â Yes with eating healthier this is definitely one of the sacrifices you’ll need to make.Â But this doesn’t mean you can’t enjoy foods that may taste fried but really aren’t.Â Here’s a recipe for myÂ baked tilapia covered in panko bread crumbs and topped with sauteed tomatoes and onions that you are sure to enjoy.Â It’s a feel-good dish without the guilt of high calorie and bad fats intake.Â Hope you enjoy!
- 4Â tilapia fillets
- 1 cup of chopped tomatoes
- 1/2 cup of onions (preferably sweet onions)
- 1/2 cup of panko bread crumbs
- eggÂ white equivalent to 1 eggÂ
- 1 tsp basil and 1 tsp garlic powder for seasoning
- 1 tsp lemon juice (optional)
- 1/4 cup chopped spinach (optional)
Preheat oven to 400.Â Spray baking sheet with cooking spray.Â Stir egg white withÂ 1/2 tsp ofÂ garlicÂ powder and 1/2Â tsp of basil; set aside.Â Sprinkle remainder of seasonings on fillets.Â Â Coat fillets in egg white mixture then in panko breadÂ crumbs until completely covered.Â Set fillets to the side.Â Mix tomatoes and onions thenÂ season with a dash of basil, garlic powder, andÂ lemon juice (add chopped spinach if desired).Â Saute in a skillet heated at medium andÂ coated with cooking spray for about 3-4 minutes and remove.Â Top fillets with tomato/onion mixture.Â Bake for approximately 12-15 minutes or untilÂ fish starts to flake and break crumbs start to brown.