CRISPY DIJON-GLAZED FILLETS
4 Servings-per serving: 283 calories, 11gm fat,(2 sat.), 38gm protein, 7gm carbo.
2T reduced fat mayo
2T Dijon mustard
2T vegetable oil
3/4C Panko crumbs (Japanese Bread Crumbs)
1T finely minced fresh parsley (1t dried)
4 Tilapia fillets (6 to 8 oz. ea), or other mild
white fish fillets.
4 lemon slices (optional garnish)
In a samll bowl, mix Mayo and Mustard set aside
Heat oil in a 12" nonstick skillet over medium heat
Mix Panko crumbs, salt, pepper & parsley on a large plate. I add some garlic powder. Spread thin coating of mayo & mustard mixture over both sides of fillet. Press each into crumb mixture on both sides.
Cook in hot oil until lightly browned (3 to 4 min.). Turn and cook until opaque, (3 to 4 min.).
Note: Cilantro, basil, thyme or tarragon can be used instead of parsley.
Start to finish: 15 min
Edited by: ROSY_TIAMO at: 2/14/2010 (10:19)
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| Pounds lost: 9.0