Panko crusted tilapia

Alright fish lovers, this ones for you. Tilapia is one of the cheaper types of fish you can buy at your grocery store. They're also a great source of lean protein and contain low levels of mercury. This meal is so quick and delicious, it will become a favorite for sure.

2 tilapia filets

2 egg whites

1/2 cup Panko bread crumbs

2 tsp old bay seasoning

1 tsp garlic powder

Preheat the oven to 375 F

Separate egg whites into a small bowl and bread crumbs and seasoning into another bowl. Dip the filets in the egg whites and then into the bread crumbs. Place in a pan sprayed with nonstick olive oil spray. (I put down aluminum foil first for easy clean up). Bake at 375 F for 10-12 minutes. The fish should be flaky.

Serve over a bed of greens and garnish with a slice of lemon.

Nutritional information:

Serving size 1 filet

Protein: 28g

Carbs: 13g

Fat: 10g