Directions:
- Preheat oven to 400 degrees.
- In a shallow bowl, mix panko, garlic, thyme, cayenne, and a generous pinch of both salt and pepper. Add the olive oil to panko mixture, mixing with fingers so that breadcrumbs are evenly coated. Set aside.
- Spray a baking sheet with non-stick cooking spray. Place tilapia fillets on baking sheet at least 1 inch apart. Spread 1/2 tsp dijon mustard (or more to taste) evenly on each fillet. Press panko mixture on top of the mustard, splitting the panko evenly among the four fillets.
- Bake for 10-12 minutes, until fish is cooked through and will flake with a fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 30.57 Kcal (128 kJ) | ||
| Calories from fat | 10.77 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.2g | 2% | |
|---|---|---|---|
| Cholesterol | 9.45mg | 3% | |
| Sodium | 39.82mg | 2% | |
| Potassium | 59.38mg | 1% | |
| Total Carbs | 1.1g | 0% | |
| Sugars | 0.01g | 0% | |
| Dietary Fiber | 0.11g | 0% | |
| Protein | 4.03g | 8% | |
| Iron | 0.3mg | 2% | |
| Calcium | 2.8mg | 0% | |
| Amount Per 100 g | |||
| Calories | 113.15 Kcal (474 kJ) | ||
| Calories from fat | 39.86 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.43g | 2% | |
|---|---|---|---|
| Cholesterol | 34.98mg | 3% | |
| Sodium | 147.37mg | 2% | |
| Potassium | 219.77mg | 1% | |
| Total Carbs | 4.07g | 0% | |
| Sugars | 0.04g | 0% | |
| Dietary Fiber | 0.4g | 0% | |
| Protein | 14.9g | 8% | |
| Vitamin C | 0.1mg | 0% | |
| Iron | 1.1mg | 2% | |
| Calcium | 10.5mg | 0% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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