Panko Crusted Tilapia

Dinner last night was an unexpected hit for both me and Eron. Tilapia was on the menu, mostly for Eron since I am not the most enthusiastic fish eater. Although, I desperately want to like fish because of the many health benefits, I just can’t get mentally prepared enough to enjoy it.

Here are some basic nutritional facts on 100g serving of tilapia taken from  

  • provides 128 calories, 26 g of protein, 2.7 g of fat, and 1 g sat. fat
  • rich in niacin, B12, phosphorous, potassium and selenium

Health Benefits: 

  • Niacin contributes to energy metabolism and paired with B12 supports nervous system function.
  • B12 contributes to creating red blood cells and nervous system chemical messengers
  • Phosphorus forms strong bones and teeth
  • Potassium regulates heartbeat and blood pressure
  • Selenium supports immunity and thyroid function


I am happy to say that I got my fill of niacin, B12, phosphorus, potassium and selenium, because I devoured the well seasoned tilapia!

What I used: 

  • Olive oil
  • Garlic Powder
  • Kenny’s original all purpose seasoning
  • Salt and Pepper
  • Japanese Panko bread crumbs***


My method:

  1.  I preheated the oven to 425 degrees
  2. poured a teaspoon of olive oil on each filet
  3. sprinkled on garlic powder
  4. generously covered filets with Kenny’s all purpose seasoning
  5. added salt and pepper
  6. sprinkled about 1/8 cup of Panko bread crumbs on each filet ***
  7. baked for about 13 minutes until the filet pulled apart easily with a fork

The Panko bread crumbs stole the show for me. I loved the extra crunch paired with the sweet and salty taste of Kenny’s seasoning. I had steamed veggies and a mixture of brown and white rice as my sides.


This may be a turning point for my relationship with fish as long as it is well seasoned :). Time to get busy with today’s agenda! Marley gets to go on a car ride for her rabies shot! ImageI feel a little bad because I don’t think she would be so anxious if she only new!