The Health Benefits of Tilapia

The Parker Jewish Institute is proud of our culinary team. We encourage all Parker friends, whether a patient/resident, visitor or employee, to eat a well-balanced, nutritional diet.

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Sustainably raised tilapia is a delicious high protein dish with many health benefits. Tilapia is a great source for vitamins and minerals like choline, niacin, vitamin B12, vitamin D, and phosphorus. It is also high in selenium, which can boost white blood cell activity, as well as reduce stress.

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Watch the video below, to learn how to make crispy breaded tilapia.

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Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

Servings: 4

Yield: 4 servings

Ingredients

¾ Cup panko breadcrumbs

¼ Cup chopped fresh parsley

¾ tablespoon salt

1 Large egg, lightly beaten

1 tablespoon milk

4 (4 ounce) tilapia fillets, halved

2 tablespoons olive oil

Directions

Step 1: Combine panko, parsley, and salt on a dinner plate. Mix egg and milk together in a bowl.

Step 2: Dip fillet into the milk mixture and shake off excess. Lightly dredge in panko mixture.

Step 3: Heat oil in a large, nonstick skillet over medium heat. Add fillets and cook until golden brown on 1side, about 4 minutes. Turn and cook until fillet are no longer translucent in the center and they easily flake with a fork, about 5 more minutes. Serve immediately.

Nutrition Facts

Per serving: 246 calories; total fat 10g; saturated fat 1g; cholesterol 88mg; sodium 1478mg; total carbohydrate15g; dietary fiber 0g; total sugar 0g; protein 27g; vitamin C 6mg, calcium52mg; potassium 499mg.  

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