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Panko-Crusted Tilapia Sandwich with Garlic-Dill Mayonnaise

Jul 6, 2012 | 1:59 pm
By
Staff Writer
Panko-Crusted Tilapia Sandwich with Garlic-Dill Mayonnaise
Panko-Crusted Tilapia Sandwich with Garlic-Dill Mayonnaise
Nina Fomufod

Panko-Crusted Tilapia Sandwich with Garlic-Dill Mayonnaise

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
2
Servings
602
Calories Per Serving
Deliver Ingredients

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!

Tilapia Shopping Tip

A fresh fish should not smell fishy nor have milky, opaque eyes; it should have bright red gills, firm flesh, and a tight anal cavity.

Tilapia Cooking Tip

Whole fish should be stored upright in ice in the refrigerator.

Tilapia Wine Pairing

Most white wines (especially albariño) and rosé with most fish dishes. Muscadet, sancerre, or New Zealand sauvignon blanc with cold fish dishes; chardonnay, pinot gris/grigio, or pinot blanc with grilled or roasted fish; sauvignon blanc or gewürztraminer with baked fish; grüner veltliner with fish pâté; vintage or non-vintage champagne or sparkling wine with light fish dishes; fino or manzanilla with small fried fish; junmai, junmai-ginjo, or junmai-daiginjo with teriyaki fish.

Nutritional Facts

Total Fat
39g
59%
Sugar
6g
N/A
Saturated Fat
11g
57%
Cholesterol
87mg
29%
Protein
29g
58%
Carbs
36g
12%
Vitamin A
111µg
12%
Vitamin B12
2µg
30%
Vitamin B6
0.3mg
13%
Vitamin C
5mg
8%
Vitamin D
4µg
1%
Vitamin E
5mg
23%
Vitamin K
23µg
29%
Calcium
93mg
9%
Fiber
2g
9%
Folate (food)
45µg
N/A
Folate equivalent (total)
108µg
27%
Folic acid
37µg
N/A
Iron
3mg
15%
Magnesium
52mg
13%
Monounsaturated
11g
N/A
Niacin (B3)
6mg
32%
Phosphorus
255mg
36%
Polyunsaturated
13g
N/A
Potassium
491mg
14%
Riboflavin (B2)
0.2mg
13%
Sodium
706mg
29%
Thiamin (B1)
0.3mg
17%
Trans
0.5g
N/A
Zinc
0.9mg
5.9%
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