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Crispy Dijon-Glazed Fillets




Source of Recipe


internet


Recipe Introduction


Serve Crispy Dijon-Glazed Fillets with rice pilaf and asparagus spears.




List of Ingredients




2 tablespoons reduced-fat mayonnaise
2 tablespoons Dijon mustard
2 tablespoons vegetable oil
3/4 cup panko crumbs (Japanese bread crumbs, see note)
1/4 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon finely minced fresh parsley, optional (see note)
4 tilapia fillets (6 to 8 ounces each), or other mild white fish fillets
4 lemon slices, optional garnish


Recipe



In a small bowl, mix together the mayonnaise and mustard. Set aside. Begin heating the oil in an extra-deep, 12-inch nonstick skillet over medium heat.

Place the panko crumbs, salt, pepper and parsley (if using) on a large plate, and stir to mix well. Spread a thin coating of the mayonnaise mixture over both sides of each fish fillet, using about 1 tablespoon total for each fillet. Place the fillets on the plate one at a time, pressing the fillets into the crumb mixture and turning over to coat the fish well on both sides. (Press additional crumbs into any bare areas.) Discard any crumbs that may be left over.

Place the coated fillets in the hot oil. Cook until the fish is lightly browned on the first side, about 3 to 4 minutes. Turn and cook until the fish is light brown on the second side and opaque throughout, about 3 to 4 minutes more.

Place the ffillets on serving plates, and garnish with a lemon slice, if desired. Serve immediately.

Notes: If you can't get your hands on panko crumbs, you can substitute an equal amount of regular bread crumbs. Finely minced fresh cilantro, basil, thyme or tarragon can be used instead of parsley.

Start to finish: 15 minutes

4 servings

Per serving: 283 calories (36 percent from fat), 11 g fat (2 g saturated), 97 mg cholesterol, 38 g protein, 7 g carbohydrates, trace amount dietary fiber, 415 mg sodium.