Panko-Crusted Tilapia and Bow Ties

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Makes: 4 servings
Prep: 15 minutes
Bake: 10 minutes
Cook: 9 minutes
Broil: 2 minutes

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  • 4

Ingredients

  • 4 U.S. farm-raised tilapia fillets, about 5 ounces each
  • 1/2 cup Italian-seasoned panko bread crumbs (such as Progresso)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 pound bow tie pasta
  • 1 container (10 ounces) Brussels sprouts, trimmed and halved
  • 3 tablespoons olive oil
  • 4 cloves garlic, peeled and chopped
  • 1/8 teaspoon red pepper flakes
  • 1/4 cup grated Parmesan cheese

Preparation

Step 1

1. Heat oven to 450°F. Bring a large pot of water to boiling. Coat a broiler-safe baking pan with nonstick cooking spray. Place tilapia fillets in pan, skin-side down, and coat lightly with cooking spray. Season fish with 1/4 teaspoon of the salt and black pepper. Sprinkle 2 tablespoons panko crumbs over each fillet. Bake at 450°F for 10 minutes.

2. While fish is baking, boil bow ties for 4 minutes. Add Brussels sprouts and cook an additional 5 minutes. Drain, reserving 1/2 cup cooking liquid.

3. In a large skillet, heat olive oil over medium-high heat. Add garlic and red pepper flakes and cook 30 seconds. Add bow ties, Brussels sprouts, reserved cooking liquid and remaining 1/4 teaspoon salt. Cook 1 minute until heated through. Stir in cheese.

4. Turn up oven to broil. Run fillets under broiler for 1 to 2 minutes, until browned and crisp. Serve with bow ties on the side.

Nutrition Facts: Calories 497, Total Fat (g) 16, Saturated Fat (g) 4, Cholesterol (mg) 78, Sodium (mg) 587, Carbohydrate (g) 50, Fiber (g) 3, Protein (g) 40

Percent Daily Values are based on a 2,000 calorie diet

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