Crispy Dijon Herb Tilapia
Experience a delightful twist on tilapia with this Crispy Dijon Herb Tilapia recipe. Coated in tangy Dijon mustard and crunchy panko breadcrumbs, this dish not only provides a crispy texture but also packs a punch of flavor with each bite. Perfectly pan-fried to golden perfection, it's a healthier alternative to fried fish, ensuring you can indulge without the guilt. Serve this dish with a side of your favorite vegetables or a fresh salad for a well-rounded and satisfying meal that's sure to impress.
4
Servings
160
Calories
6
Ingredients
Ingredients
Tilapia Fillet
1 lb (fresh, skinless)
Panko Breadcrumbs
1 1/2 cups (plain)
Dijon Mustard
3 tablespoons (smooth)
Olive Oil
1/4 cup (for frying)
Salt
to taste (fine)
Black Pepper
to taste (freshly ground)
Instructions
1
Start by patting the tilapia fillets dry with paper towels to remove excess moisture.
2
Spread a generous layer of Dijon mustard over each fillet, ensuring they are well coated.
3
In a shallow bowl, place the panko breadcrumbs and season with a pinch of salt and pepper for added flavor.
4
Dredge the mustard-coated tilapia fillets in the panko breadcrumbs, pressing gently to ensure an even coating.
5
Heat the olive oil in a large skillet over medium-high heat until it shimmers, but is not smoking.
6
Carefully add the breaded fillets to the skillet, making sure not to overcrowd the pan. Fry for about 4-5 minutes on each side or until golden brown and cooked through.
7
To avoid breaking the delicate fillets, try to flip them only once. Use a spatula to gently lift and turn them.
8
Once the tilapia is crispy and golden on both sides, transfer to a paper towel-lined plate to drain excess oil.
9
Season with additional salt and pepper to taste while still hot and serve immediately.
Nutrition Information
6.5g
Fat
12g
Carbs
23g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Crispy Dijon Herb Tilapia?
Crispy Dijon Herb Tilapia is a pan-fried fish dish featuring tilapia fillets coated in smooth Dijon mustard and crunchy panko breadcrumbs for a flavorful and crispy texture.
How many calories are in one serving of this tilapia recipe?
Each serving contains approximately 160 calories.
What are the primary ingredients needed for this dish?
The recipe requires 1 lb of tilapia fillets, 1 1/2 cups of panko breadcrumbs, 3 tablespoons of Dijon mustard, 1/4 cup of olive oil, salt, and black pepper.
How much protein is provided per serving?
This dish provides 23g of protein per serving.
What is the fat content for this recipe?
There are 6.5g of fat per serving.
How many servings does this recipe make?
This recipe is designed to yield 4 servings.
How many carbohydrates are in each serving?
There are 12g of carbohydrates per serving.
What type of mustard is recommended?
The recipe specifies using 3 tablespoons of smooth Dijon mustard.
Why should I pat the tilapia fillets dry?
Patting the fillets dry with paper towels removes excess moisture, which helps the mustard and breadcrumbs adhere better and ensures a crispier finish.
What kind of breadcrumbs should I use for the coating?
The recipe calls for plain panko breadcrumbs to provide a light and crunchy texture.
How do I cook the tilapia?
The fillets are pan-fried in a large skillet over medium-high heat with olive oil.
How long should I fry the tilapia fillets?
Fry the fillets for about 4-5 minutes on each side until they are golden brown and cooked through.
How can I prevent the tilapia fillets from breaking?
To avoid breaking the delicate fish, try to flip the fillets only once using a spatula to gently lift and turn them.
What is the recommended cooking oil for frying?
The recipe recommends using 1/4 cup of olive oil.
How do I prepare the breadcrumb coating?
Place the panko breadcrumbs in a shallow bowl and season them with a pinch of salt and pepper before dredging the fish.
How do I know when the oil is ready for frying?
Heat the oil until it shimmers but is not yet smoking before adding the breaded fillets.
When should I add the final seasoning?
Season with additional salt and pepper to taste while the fish is still hot and immediately before serving.
How do I remove excess oil after cooking?
Transfer the cooked tilapia to a paper towel-lined plate to drain any excess oil once they are golden brown.
Is this recipe considered a healthy option?
Yes, it is described as a healthier alternative to traditional fried fish and is tagged for healthy cooking.
What side dishes go well with Crispy Dijon Herb Tilapia?
It is recommended to serve this dish with a side of your favorite vegetables or a fresh salad.
What preparation is needed for the tilapia fillets?
Use 1 lb of fresh, skinless tilapia fillets for this recipe.
Can I use frozen tilapia?
Yes, but you must ensure they are completely thawed and patted dry before starting the recipe.
Is this recipe suitable for an easy weeknight dinner?
Yes, it is specifically tagged as an easy dinner recipe.
What flavor profile does the Dijon mustard provide?
The Dijon mustard provides a tangy flavor that complements the mild taste of the tilapia.
What is the category of this recipe?
The recipe is categorized under Tilapia.
Does this dish contain fiber?
Based on the nutritional data provided, the fiber content is negligible or null.
What are some common tags for this recipe?
Tags include tilapia, seafood, fish recipe, healthy cooking, and low calorie.
How do I ensure the panko coating stays on the fish?
Spreading a generous layer of Dijon mustard over the fillets acts as a binder for the breadcrumbs.
How do I achieve the best texture for the fish?
By pan-frying the breaded fillets until golden brown, you ensure a crispy exterior and tender interior.
What type of salt should be used?
The recipe specifies fine salt for seasoning both the breadcrumbs and the finished fish.