Panko Crusted Tilapia with Herb Yogurt Sauce

• 4 oz panko breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 2 tilapia fillets, about 6 oz each
• 1/2 cup plain Greek yogurt
• 2 tablespoons fresh dill, chopped
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon lemon juice
• 1 teaspoon lemon zest
• 1 egg
• Salt to taste
• Black pepper to taste
• 2 tablespoons olive oil

Steps

1. 1 Preheat oven to 425°F.
2. 2 In a bowl, mix panko, Parmesan, garlic powder, and paprika.
3. 3 Season tilapia fillets with salt and pepper.
4. 4 Whisk the egg in a shallow dish, dip fillets in egg, then coat with panko mixture.
5. 5 Heat olive oil in an oven-safe skillet over medium heat, sear fillets for 2 minutes per side.
6. 6 Transfer skillet to the oven and bake for 8-10 minutes, until fish is cooked through.
7. 7 While fish bakes, mix yogurt, dill, parsley, lemon juice, and zest in a small bowl.
8. 8 Serve tilapia hot with a dollop of herb yogurt sauce on top.

Equipment

• Oven-safe skillet
• Baking sheet

Variations

• For a spicier kick, add chili flakes to the panko mixture.
• Substitute Greek yogurt with sour cream for a richer sauce.

Substitutions

• If you don't have tilapia, cod or any mild white fish will work well.
• Use almond flour for a gluten-free panko alternative.

Pairings

• Pairs beautifully with a side of jasmine rice or a quinoa salad.
• A light Sauvignon Blanc complements the dish perfectly.

Nutrition

Tips

• For extra crispiness, ensure the panko coating is pressed firmly onto the fillets.
• Feel free to use any fresh herbs you have on hand for the sauce.

Storage

Store leftovers in an airtight container in the fridge for up to 2 days. Reheat gently in the oven to maintain the panko crunch.

Freezing: This dish does not freeze well due to the delicate texture of the fish and the yogurt sauce.

Serving Suggestions

• Serve with a side of roasted vegetables or a fresh green salad.
• Pairs well with a squeeze of fresh lemon and a glass of crisp white wine.

FAQ