Panko Crusted Tilapia with Mango Salsa

Do you remember the Mango salsa we posted about last week?  Well it’s lent, and while I’m not Catholic, we have many many friends that are!  This is a great way to really spice up fish night!

Tilapia is popular in our house, why you ask, because it’s CHEAP!  A typical tilapia is between 1-2 pounds, and are usually sold in the store as skinless fillets (frozen or fresh).  So if you’re curious, what does tilapia taste like? Well…not much.  It takes flavors around it which makes it blank canvas for a good cook.  It is very lean, very white and very high in protein.  The biggest bonus about tilapia, it doesn’t really taste like fish.

Unlike most fish, where simple is usually better, with tilapia anything else on the plate is going to be the star.  The mango salsa and the rice really work well with this recipe.  Add a little bread crumbs, seasons and sauce and bake for about 10 minutes and you’ve got a delicious fish dinner!

Remember that choosing a mango at the grocery store is an easy task, remember to focus on the firmness of the fruit rather than the color.   Similar to avocados and peaches a mango should have a small amount of give when it’s ripe.  You may also notice the stem may give off a fruity aroma when ripe as well.   Unripe mangos should never be stored in the refridgerator instead you should store at room temperature until ripe and then move to the refrigerator for an additional 4 to 6 days of storage.

Panko Crusted Tilapia with Mango Salsa

 

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Prep time

25 mins

Cook time

10 mins

Total time

35 mins

 

Author: Selina

Recipe type: Entree

Serves: 4

Ingredients

• 4 Fillets of Tilapia
• 2 cups panko bread crumbs (Kikkoman)
• 1 egg
• 1 tbsp water
• ½ cup all purpose flour
• Salt and Pepper
• ¼ tspn cayenne pepper
• ½ tspn garlic powder
• ½ tspn onion powder
• 1 teaspoon dried cilantro or parsley
• Non stick cooking spray or a Misto with olive oil

Instructions

1. Preheat oven to 400 degrees
2. In three separate bowls, set up a breading station for the fish.
3. The first bowl for the all purpose flour, the second mix the egg and tablespoon of water together, and the third combine all remaining ingredients.
4. Start by adding the tilapia to the all purpose flour, making sure to cover the fish completely.
5. Next add the fish to the egg mixture covering all sides and then drop into the final station.
6. Covering completely.
7. After breading place the fish onto an already prepared pan with non-stick cooking spray.
8. Bake for 8 to 10 minutes
9. For a crispier fish, add a spray of the non-stick cooking spray or olive oil from your Misto.
10. Bake until golden brown.

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