Herb Parmesan Tilapia

Modified from the May-June 2010 issue of Weight Watcher's Magazine.
The consensus from the kids was that the store-bought fish sticks are no comparison.  But, as I've mentioned, my kids are picky.  My husband and I really enjoyed this and there were no leftovers.  I do however, think you could easily freeze leftovers for a dinner later with less clean up. This dish is super quick and good for you- I think the current recommendation for fish is 1-2 nights/week.  We definitely don't get there.  But, Tilapia, even for non-seafood afficiandos, is a good place to start.

Herb Parmesan Tilapia
Servings: 4


Ingredients:
1 large egg white
1 tsp water
3/4 c panko breadcrumbs
1 tsp dried basil (1 Tbsp if fresh)
1/2 tsp dried oregano (1 Tbsp if fresh)
1/4 tsp salt
1/8 tsp black pepper
1 lb tilapia fillet
2 tbsp olive oil


Directions:
1. Preheat oven to 250 degrees F.
2. Whisk egg white and water in shallow dish.  Combine panko crumbs, parmesan cheese, basil, oregano, salt and pepper in another shallow dish (pie pans work great).
3. Place 1 Tbsp olive oil in a skillet and put on medium-high heat.
4. Working with 2 fillets, dip in to egg whites on each side, then breadcrumb mixture.
5. Place in skillet & turn skillet to medium heat.  Cook 5 minutes on each side.
6. Place wax paper on a cookie sheet and use to store tilapia in the oven to keep warm until ready to serve.
7. Repeat steps 4 & 5 on the last 2 pieces of tilapia.

NI (Calculated with about 1/2 of topping used in the total dish): 204 cals, 10 g fat, 48 mg chol, 294 mg sodium, 3 g carb, 0 g fiber, 25 g protein