Crispy Tilapia with Broccoli and Rice
Prep time
Cook time
Total time
Serves: 2
  • 2 4-6 ounces of Tilapia
  • ½ cup of panko
  • 1 tablespoon of Italian seasoning
  • 1 egg white
  • 1 cup of brown rice
  • 2 cups of broccoli
  1. Preheat the oven to 425. Place a piece of foil on an aluminum pan and spray with cooking spray to keep it from sticking.
  2. Mix the panko and Italian seasoning together in a dish. Place the egg whites in the other dish. Dip the fish into the egg white and then into the panko Italian seasoning mixture. Make sure the fish is evenly coated.
  3. Place the tilapia on top of the aluminum pan and place in the oven
  4. Cook for 15 minutes (or internally 145 degrees) and then turn on the broil for 2 minutes keep an eye on it because it will burn quickly. You are just trying to get the panko mixture a little more crunchy.
  5. While the fish is cooking, steam the broccoli for 8 minutes (or less depending on your taste). Cook the rice as directed. Pull the tilapia out of the oven.
  6. Place 1 cup of broccoli, ½ cup of rice and 1 filet and serve
Nutrition Information
Serving size: 1 Calories: 194 Fat: 2g Saturated fat: 1g Carbohydrates: 30g Sugar: 2g Sodium: 84mg Fiber: 4g Protein: 15g Cholesterol: 20mg
Recipe by DietRecipesReview at