Seared Tilapia


Makes: 4 servings


  • 1 cup all-purpose flour
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • 1⁄2 cup fat-free milk
  • 1 large egg, lightly beaten
  • 11⁄2 cups panko (Japanese bread crumbs)
  • 2 tablespoons dried basil
  • 4 (4- to 6-ounce) tilapia fillets
  • 2 tablespoons olive oil
  • Creamed Spinach (recipe follows)
  • Roasted Tomatoes (recipe follows)
  • Garnish: fresh basil

Creamed Spinach:

  • 2 (10-ounce) packages frozen chopped spinach, thawed
  • 6 (.75-ounce) wedges light garlic and herb processed cheese, Laughing Cow®

Roasted Tomatoes:

  • 4 plum tomatoes, sliced
  • 2 tablespoons olive oil
  • 1 tablespoon dried basil
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper




Preheat oven to 350˚. In a shallow dish, combine flour, salt, and pepper. In a separate shallow dish, whisk together milk and egg. In a third shallow dish, combine panko and basil. Dredge fish fillets in flour mixture to coat, shaking lightly to remove excess flour. Dip fillets in milk mixture, and dredge in panko mixture.

In a large nonstick ovenproof skillet, heat oil over medium-high heat. Cook fillets for 3 to 5 minutes per side, or until golden brown. Place skillet in oven, and bake fillets for 5 minutes. Serve immediately with Creamed Spinach and Roasted Tomatoes. Garnish with fresh basil, if desired.

In a microwave safe-bowl, combine spinach and cheese. Microwave on High for 3 to 5 minutes, or until hot. Stir to combine. Serve immediately over fresh spinach, if desired.

Preheat oven to 450˚. Spray a rimmed baking sheet with nonstick cooking spray. Place tomato slices on baking sheet. Drizzle with olive oil, and sprinkle with basil, salt, and pepper. Bake for 15 minutes, or until tomatoes begin to release their juices. Let stand for 5 minutes.

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