Sunday, September 9, 2012

Panko Crusted Fish - Yummo!

I know its been a few days since I've posted a recipe. We've been running around like crazy. We were in Corpus for my husband's birthday and had a blast.

We've decided to take a new direction in our cooking. We're going healthy!! So, last night I tried a light and crispy fish recipe that was low in calories and high on flavor! It was very good!!

Crispy Tilapia (Or Whatever Fish You Prefer) in Tomato - Cream Sauce

1 1/2 cups spaghetti sauce - choose your favorite
1 garlic clove - minced
3 tablespoons half and half - I used fat free to save on calories and fat
4 5 oz tilapia filets
1/2 cup flour
1/2 teaspoon kosher salt
1/2 teaspoon freshly cracked pepper (use more or less for your taste buds)
1 egg, beaten
1 1/2 cups Panko crumbs
1 teaspoon Italian Seasoning
Parmesan cheese to garnish

In a medium sauce pan, over medium-low heat, bring the sauce and garlic to a simmer.  Stirring occasionally, allow to cook until reduced by half.  The sauce will become dark red and thick.  Stir in the cream and heat through.  Keep warm.

Rinse and dry the tilapia filets. Set up flour in one dish with salt and pepper. Beat egg in another dish. Set up panko with italian seasoning in third dish. 

Cover filet in flour, then egg (not pictured), then in panko. 

Heat  a frying pan on medium to medium-high heat until very hot.  (Will depend on YOUR stove.  Mine is very hot on medium.)  Add a little olive oil and fry the fish for 3-4 minutes on each side until crispy-golden and fish flakes easily with a fork.  Remove to a platter and spoon the sauce over.  Garnish with Parmesan.  Makes 4 servings.

I served with yellow rice and a vegetable mix. Delish!!!

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