Monday, April 5, 2010

Lemon Garlic Panko Tilapia

Lemon Garlic Panko Tilapia, Wild Rice, and Roasted Sweet Potato Chips

Make wild rice per packaging instructions, but use 1/2 water and 1/2 chicken broth
Slice sweet potatoes very thin spray with cooking spray (evoo) place on pan and drizzle with a little local honey and a sprinkle of salt - Roast at 400 for about 25 minutes

heat 2 tablespoons evoo in pan on medium high heat add garlic but pull out before it turns black
season one side of tilapia with lemon and garlic pepper - season the other side by mixing lemon and garlic pepper into some panko crumbs - then dip that one side in chicken broth or water and then into the crumbs - place fish in pan crumb side down - then flip after about 3 minutes to cook the other side.
i panko only one side so you will have crunch and flavor - i find when i panko both sides of thin fish - it tends to taste more like a fish stick
Plate Up and enjoy!