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Panko-Crusted Tilapia Sandwich with Garlic-Dill Mayonnaise Recipe
Jul 06, 2012 @ 1:59 PM
Posted by
Daily Value: 32%
Servings: 2
Posted by
Nutrition
Cal/Serving: 633Daily Value: 32%
Servings: 2
| Fat | 37g | 57% |
| Saturated | 12g | 58% |
| Trans | 0g | 0% |
| Carbs | 45g | 15% |
| Fiber | 3g | 13% |
| Sugars | 7g | 0% |
| Protein | 32g | 64% |
| Cholesterol | 87mg | 29% |
| Sodium | 883mg | 37% |
| Calcium | 141mg | 14% |
| Magnesium | 71mg | 18% |
| Potassium | 602mg | 17% |
| Iron | 5mg | 25% |
| Zinc | 1mg | 9% |
| Vitamin A | 1470IU | 29% |
| Vitamin C | 5mg | 8% |
| Thiamin (B1) | 1mg | 35% |
| Riboflavin (B2) | 0mg | 19% |
| Niacin (B3) | 8mg | 41% |
| Vitamin B6 | 0mg | 16% |
| Folic Acid (B9) | 122µg | 30% |
| Vitamin B12 | 2µg | 32% |
| Vitamin D | 4µg | 1% |
| Vitamin E | 5mg | 23% |
| Vitamin K | 32µg | 40% |
| Fatty acids, total monounsaturated | 9g | 0% |
| Fatty acids, total polyunsaturated | 13g | 0% |
Have a question about the nutrition data? Let us know.
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It doesn’t get much easier — or tastier — than a simple fish sandwich. This panko-crusted gem is a great way to keep lunch quick and delicious. The breadcrumbs give the light fish a nice crunch, and the garlic-dill mayo adds a bold kick. Bonus: You can bake several fillets at once, and serve the whole family! Recruit the kids to bread the fish or make the sauce, and you will have a summer feast in no time.
Click here to see Tasty Tilapia Recipes for Any Night of the Week.
INGREDIENTS
For the fish:
- Cooking spray
- 2 tablespoons butter, melted
- 1/2 cup panko breadcrumbs
- 8 ounces tilapia fillet
For the garlic-dill mayonnaise:
- 1/2 cup light mayonnaise
- 1 tablespoon chopped dill
- 1/2 tablespoon minced garlic
- 1 tablespoon lemon juice
For the sandwich:
- 2 whole-wheat hamburger buns
- 1/2 cup baby lettuce leaves
DIRECTIONS
For the fish:
Preheat the oven to 450 degrees. Coat the baking sheet with cooking spray, and set aside.
Liberally coat the fillet in butter, and cover each side evenly with the panko breadcrumbs. Place the fish on the baking sheet, and put into the oven. Bake until the fillet is cooked through and golden brown, about 12-15 minutes.
Remove from the oven, and cut into 2 equally-sized portions.
For the garlic-dill mayonnaise:
Mix the mayonnaise, dill, garlic, and lemon juice together in a bowl until blended.
For the sandwich:
Lightly toast the hamburger buns, and generously slather each with the mayonnaise. Divide the lettuce leaves equally and place on the bottom slices of each bun. Put the fillets over the lettuce, and add the top buns. Serve immediately and enjoy!
Recipe Details
Servings: 2Total time: 25 minutes
Cuisine: American
Special Designations: Kid-friendly
