Panko Crusted Tilapia

Quick and easy.  I really love working with tilapia.  It's a very mild flavoured fish that holds together quite well when pan-searing.  I was shopping the other day and came across a large bag of panko - which I had to buy of course.  Did I have a recipe in mind?  Nope.  Just one of those things that I like to have in the pantry.  Ah, my tiny 'pantry', that is a discussion for another day.

I use egg whites rather than whole eggs for the breading because it adds some extra crunch.  Make sure when you're beating your egg whites, you add a pinch of salt.  It adds flavour and helps to loosen up the egg whites. 

Here's the dish:

2 tilapia filets
1 cup panko bread crumbs
2 egg whites, beaten
1 teaspoon adobo seasoning (a mixture of salt, garlic powder, oregano), mixed with bread crumbs
2 tablespoons vegetable oil for pan searing
1 cup baby spinach, roughly chopped
2 tablespoons of good quality olive
2 cloves of garlic, sliced
2 servings of your favourite pasta

Preheat oven to 400F
Dip fish in egg whites, then into panko crumbs
Pan sear quickly over medium high heat until just browned
Place pan with fish into preheated oven, and cook for 8 minutes

Cook the pasta according to package directions - I have to say I'm really loving the Catelli Smart pasta.  Great flavour, without tasting heavy.  Yes, we try to eat healthy, but I don't like the taste/texture of whole wheat pasta.  Period.

Warm the olive oil over medium heat and gently saute the garlic.  Your goal here is to just flavour the olive oil, to toss with the pasta.  When the garlic starts to brown, remove the garlic slices from the oil.  You should now have a wonderfully, garlic scented oil for your pasta.

Off the heat, add the drained, hot, cooked pasta and the baby spinach to the warmed olive oil.  Plate up and enjoy!

Note:  I realize that sometimes the order of things in a recipe can seem a tad daunting.  Many times with a dish, it's all about timing.  Have all your ingredients ready, read the recipe through.  You can do it, really, you can.




  1. Where is the adobo used?

  2. Oops - thanks - it is added to the breadcrumbs as seasoning. :-)