Pomegranate and Lemon-Herb Tilapia
Nutrients Per Serving (1 tilapia fillet): 253 calories (28% calories from fat, 16% calories from carbs), 36g protein, 10g carbohydrates, 8g total fat (2g saturated), 85mg cholesterol, 700mg sodium, 1g dietary fiber, 32mcg vitamin A RE, 11mg vitamin C. Link: http://www.pomwonderful.com/recipe/recipe6B.php?Recipe=Pomegranate%20and%20Lemon-Herb%20Tilapia
Total Steps
7
Ingredients
11
Tools Needed
5
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- 1/2 cup arils from POM Wonderful pomegranate
- 6 ounce skinless tilapia fillets
- 1/2 cup panko or bread crumbs
- 1 tablespoon olive oil
- 1/4 cup parsley, chopped
- 1 teaspoon fresh lemon zest
- 1 teaspoon salt
- 1/4 teaspoon black pepper
- 1 teaspoon fresh lemon juice
- 1 large egg
- 1 teaspoon vegetable oil
Instructions
Step 1
Preheat oven to 375°F.
Step 2
Score 1 fresh pomegranate and place it in a bowl of water. Break open the pomegranate under water to free the arils. The arils will sink to the bottom of the bowl. Sieve the arils and place them in a separate bowl. Reserve 1/2 cup of the arils and set aside.
Step 3
Heat olive oil in a small skillet. Add panko and cook over medium heat, stirring until crumbs are lightly browned.
Step 4
Mix the browned panko with parsley, lemon zest, salt, and pepper.
Step 5
Dip tilapia fillets in egg beaten with lemon juice, then roll into the panko mixture to coat.
Step 6
Place fillets in a greased casserole dish and bake for 20 to 30 minutes.
Step 7
Garnish with more chopped parsley and reserved pomegranate arils. Serve.