The Nutritionist Reviews: Red Wine Panko Encrusted Tilapia -->

Red Wine Panko Encrusted Tilapia

My hubby wanted to have breaded tilapia for dinner one night. This is the recipe that I came up with. Also, fish is very healthy for you and this recipe is low in fat while high in flavor. It is high in protein and low in calories. My kind of meal!

1 lb tilapia fillets
2 tablespoons red wine (I used a rose)
1/3 cup panko bread crumbs
To taste: garlic powder, onion powder, black pepper
1/2 Meyer lemon

1. Soak tilapia fillets in wine for about 30 seconds (see tips below) per fillet and then dip in panko crumbs.
2. Meanwhile, heat up a nonstick pan and add a little olive oil.
3. Add tilapia and cook for 3 minutes on each side.
4. Sprinkle the onion powder, garlic powder, and black pepper on filets and cook for one minute more.
5. When serving, add a good squeeze of Meyer lemon for that delicious citrus and fish flavor.

-I thought that the wine would be very flavorful but I could barely if at all taste it. Next time, I would soak the fish in the wine for 5 minutes or longer to really get that good flavor.
-Be very careful when flipping each piece of tilapia. This kind of fish breaks apart very easily.
-Serve immediately so that the panko crumbs stay crispy.


  1. Wow this sounds good and easy. I love when there is only a few ingredients needed for such a flavorful meal

  2. I need to cook something other than catfish. My husband loves catfish and I do too. We eat fish at least once or twice a week. I make a tuna salad with miracle whip, dab of mustard, sweet relish and diced granny smith apples for sandwiches. I am sure the tilapia would be healthier. Look delicious.
    I am following you via TGIf blog hop Please follow me.

  3. YUMMO!!!! Great idea for my menu plan in coming weeks. I just got a TON of frozen Tilapia on sale at Kroger last week.

  4. Oh gosh, this looks amazing!

  5. This looks awesome! I love anything panko.

  6. Another recipe I can't wait to get cracking on. Let's see, it's Friday and kinda slow, AND there's a seafood shop on the way home. Hmmmmm....

  7. This looks AMAZING! I am jotting down the recipe! :)

    Stopping by from Night Owls Perch and the Friday Facebook Hop. I am already a fan. :) I also followed you on GFC

  8. Ooooh, yum! I LOVE fish :D
    What a fabulous recipe!


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