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Panko Crusted Parsley and Dijon Tilapia - Dump and Go Dinner

2 Servings Recipe By

Ingredients

  • 2 tablespoons Olive Oil
  • 1 teaspoon mince Garlic, Cloves
  • 1 tablespoon Dijon Mustard
  • 1/2 teaspoons Parsley, Dried
  • 2 tablespoons juice Lemon
  • 1/8 teaspoons Salt
  • 1/8 teaspoons Black Pepper
  • 2 individual Tilapia

Serving Day Ingredients

  • 1/3 cups Panko Bread Crumbs

Freezer Containers

Supplies

Nutritional Information

  • 1 serving = 1 fillet
  • 306 Calories
  • 17g Total Fat
  • 3g Sat Fat
  • 0g Trans Fat
  • 71mg Cholesterol
  • 374mg Sodium
  • 8g Total Carb
  • 0g Fiber
  • 0g Total Sugars (Includes 0g Added Sugars)
  • 30g Protein
  • 6 WW Freestyle

Make It Now Cooking Directions

These directions are for cooking this recipe to serve immediately and NOT to freeze for later.

Visit The Healthy Home Cook for same day cooking instructions.

Freeze For Later Cooking Directions

These directions help you cook or prepare this meal PRIOR to being frozen for serving later (see Serving Day Directions when you are ready to prepare it to eat).

Why would I want to freeze this?

  1. In a bowl combine all ingredients except tilapia. Mix well.
  2. Place tilapia on parchment lined baking sheet. Spoon mixture on top.
  3. Flash freeze.
  4. Divide tilapia among indicated number of bags.
  5. Seal, label and freeze all bags.

Make From Frozen Serving Day Directions

These directions help you cook or reheat this meal AFTER it's been frozen for when you are ready to eat it.

  1. Thaw: In fridge
  2. Place tilapia onto a greased baking sheet. Top fish with panko crumbs.
  3. Bake at 375 for 8-10 minutes.
  4. Broil for 1 minute to brown the panko.

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