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Panko-Crusted Tilapia Sandwich with Garlic-Dill Mayonnaise

Name: Panko-Crusted Tilapia Sandwich with Garlic-Dill Mayonnaise
Total time: 24 min 59 s
Yield: 2
Ingredients: cooking spray; 2 tablespoon butter, melted; 1/2 cup panko breadcrumbs; 8 ounce tilapia fillet; 1/2 cup light mayonnaise; 1 tablespoon chopped dill; 1/2 tablespoon minced garlic; 1 tablespoon lemon juice; 2 whole-wheat hamburger buns; 1/2 cup baby lettuce leaves

July 6, 2012

Nina Fomufod

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.

Ready in

25 m

Servings

602

Calories Per Serving

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!

Nutritional Facts

Servings2

Calories Per Serving602

Total Fat39g59%

Sugar6gN/A

Saturated11g57%

Cholesterol87mg29%

Protein29g58%

Carbs36g12%

Vitamin A111µg12%

Vitamin B122µg30%

Vitamin B60.3mg13%

Vitamin C5mg8%

Vitamin D4µg1%

Vitamin E5mg23%

Vitamin K23µg29%

Calcium93mg9%

Fiber2g9%

Folate (food)45µgN/A

Folate equivalent (total)108µg27%

Folic acid37µgN/A

Iron3mg15%

Magnesium52mg13%

Monounsaturated11gN/A

Niacin (B3)6mg32%

Phosphorus255mg36%

Polyunsaturated13gN/A

Potassium491mg14%

Riboflavin (B2)0.2mg13%

Sodium706mg29%

Thiamin (B1)0.3mg17%

Trans0.5gN/A

Zinc0.9mg5.9%