Sunday, May 29, 2011

FR: Panko-Crusted Tilapia with Dill Sauce

This week is I wanted to share a fish recipe that's great for any time of the year but especially now during these hot summer days. Paired with fresh veggies and fruit, this makes a satisfying and light meal.

I like mixing Cajun seasoning with the panko to give the fish a kick and the dill sauce cools it all down. If you don't like Cajun seasoning, I would recommend adding some pepper and salt to add flavor to the panko. 

Panko-Crusted Tilapia with Dill Sauce* Serves 4
*Modified from Tilapia with Dijon and Panko Coating and Hudson's Baked Tilapia with Dill Sauce
4 tilapia fillets
2 Tbsp. light mayonnaise
2 tsp. Dijon mustard or stone ground mustard (like Inglehoffer)
1 cup panko bread crumbs
1 tsp. Cajun seasoning (like McCormick)
1/4 cup light mayonnaise
1/2 cup sour cream
1/8 tsp. garlic powder
1 tsp. fresh lemon juice
2 Tbsp. fresh dill, chopped

1. Preheat oven to 350 degrees. Spray a shallow baking dish with cooking spray.

2. In a small bowl, mix 2 Tbsp. mayonnaise and mustard. Coat fish fillets with mixture.

3. In a shallow dish, mix panko and Cajun seasoning. Coat fish with the bread crumb mixture.

4. Transfer the fish fillets to the baking dish. Bake the fish for 15-20 minutes. Fish will flake when it's cooked.

5. While fish is baking, mix 1/4 cup mayonnaise, the sour cream, garlic powder, lemon juice, and dill in a small bowl. Garnish fish with sauce.

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