Crispy Dijon Fillets
2 Tbsp mayonnaise
3 Tbsp Dijon mustard
2 Tbsp Vera Jane's Extra-Virgin Olive Oil
3/4 cup panko crumbs
1/4 tsp salt
1/4 tsp pepper
1 Tbsp fresh parsley, minced
4 tilapia fillets
4 lemon slices (optional)
In a small bowl, mix together the mayonnaise and mustard. Set aside. Begin heating oil in a skillet over medium heat. Place panko crumbs, salt, pepper, and parsley on large plate, and stir to mix well. Spread a thin coating of the mayonnaise/mustard mixture over both sides of each fish fillet. Place fillets on the plate one at a time, pressing the fillets into the crumb mixture and turning over to coat the fish well on both sides.
Place the coated fillets in the hot oil. Cook until fish is lightly browned on the first side, about 3 to 4 minutes. Turn and cook until the fish is light brown on the second side and fish is opaque throughout, about 3 to 4 minutes more. Place the fillets on serving plates and garnish with a lemon slice. Serve immediately.
Makes 4 servings
Per serving: 314 calories; 16g total fat; 2g saturated fat; 88mg cholesterol; 557mg sodium; 9g total carbohydrates; 33g protein;
Allergy Warning: Contains eggs and fish and wheat and soy