Panko Crusted Fish with Herb Dipping Sauce

Ann Dunaway Teh & Lesley Baradel
Panko Crusted Fish with Herb Dipping Sauce
Panko Crusted Fish with Herb Dipping Sauce

Panko Crusted Fish with Herb Dipping Sauce

The fish could easily be cut into strips before breading to make fish sticks or fish nuggets for a more kid-friendly dish.
0 from 0 votes
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Seafood
Cuisine American
Servings 6
Calories 289 kcal

Ingredients
  

  • 1 large egg lightly beaten
  • 2 cups Panko bread crumbs
  • 1/4 tsp salt
  • 1/4 tsp black pepper, ground
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tsp paprika
  • 2 Tbsp extra-virgin olive oil
  • 1 1/2 lbs tilapia fillets (or other white fish)
  • 1/2 cup light mayonnaise
  • 4 Tbsp dried parsley (or 1/4 cup fresh parsley chopped)
  • 1 Tbsp Dijon mustard
  • 1 Tbsp fresh lemon juice
  • 2 tsp prepared white horseradish sauce
  • lemon wedges for serving (optional)

Instructions
 

  • Preheat oven to 425°F, with racks in the top and bottom third of the oven. Line two baking sheets with aluminum foil; set aside.
  • Place egg in a wide, shallow bowl. In another bowl, combine Panko bread crumbs, salt, pepper, garlic powder, onion powder, paprika, and olive oil. Dip fish into egg, shaking off excess, then into Panko mixture, pressing to adhere on both sides. Place on prepared baking sheets.
  • Bake about 15 to 20 minutes or until lightly browned. Cooking time will depend upon the thickness of your fish.
  • While fish is cooking, stir together mayonnaise, parsley, mustard, lemon juice, and horseradish in a small bowl. Season with salt and pepper. Serve fish with sauce and lemon wedges on the side.

Notes

Nutrition Nugget:  Use plain low-fat Greek yogurt in place of the mayonnaise to increase the protein and decrease the fat content.
 

Nutrition

Calories: 289kcalCarbohydrates: 17gProtein: 24gFat: 14gSaturated Fat: 2gCholesterol: 82mgSodium: 384mgFiber: 1gSugar: 1g
Keyword panko, tilapia, white fish
Tried this recipe?Let us know how it was!

Recent Posts

Salmon with Cucumber Vinaigrette

Cucumber Vinaigrette

Cucumber Vinaigrette This cucumber vinaigrette goes with our Marinated Salmon recipe, though we love it so much, it ...
Read More
A beef jerky snack board with different types of beef jerky, pistachios, grapes and sliced apples make a fun after school snack. Processed meat or prepared meat can be eaten as part of a healthful diet.

Permission to Eat Processed Meat

Prepared meat makes snack time a breeze for fueling up before after school activities.This post is sponsored by ...
Read More
Ann Dunaway Teh & Lesley Baradel

Ann Dunaway Teh & Lesley Baradel

We (Lesley and Ann) first met years ago while training for Ironman Wisconsin. Our paths crossed again at Georgia State University while studying to become registered dietitian nutritionists. Over the years, our paths kept crossing and we soon discovered that we shared a love for menu planning. This blossomed into My Menu Pal where we help the food industry up their nutrition game to become their customer's nutrition hero.
Scroll to Top