Panko-Crusted Tilapia
Pomegranate and Fennel Mixed Greens
Ingredients
- ⅔ cup freshly grated Parmesan cheese
- ⅓ cup whole wheat panko breadcrumbs
- ¼ cup finely chopped fresh parsley
- ¾ tsp garlic powder
- ½ tsp kosher salt
- ½ tsp pepper
- 6 (4-oz) tilapia fillets
- ¼ cup olive-oil mayonnaise
- Lemon wedges (optional)
Instructions
- Preheat oven to 400°F. Combine cheese, panko, parsley, garlic powder, salt, and pepper in a bowl.
- Brush fish with mayonnaise on a parchment paper-lined large rimmed baking sheet. Top fish with cheese mixture, pressing gently to adhere.
- Bake 10 minutes or until fish flakes with a fork. Serve with lemon wedges, if desired.
Side Dish Ingredients
- 1 (10-oz) pkg mixed baby greens
- 1 fennel bulb (including fronds), thinly sliced
- 3 Granny Smith apples, sliced
- 1 (4-oz) pkg pomegranate seeds (arils)
- ½ cup balsamic vinaigrette
- ½ cup freshly shaved Parmesan cheese
- ⅓ cup chopped walnuts
Side Dish Instructions
- Toss together all ingredients in a bowl.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
200
|
227
|
427
|
| Fat (g) | 8 | 14 | 22 |
| Sat. Fat (g) | 3 | 3 | 6 |
| Protein (g) | 26 | 6 | 32 |
| Carb (g) | 5 | 22 | 27 |
| Fiber (g) | 1 | 6 | 7 |
| Sodium (mg) | 466 | 363 | 829 |
Mediterranean Meal Plan
This recipe selected from the eMeals Mediterranean Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
- Access via App or Online
