Makes: 4 servings Prep Time: 20 minutes


  • 1 cup panko bread crumbs
  • 2 tablespoons olive oil
  • 2 tablespoons snipped fresh dill
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 4 tilapia fillets (6 ounces each)
  • 1 tablespoon lemon juice
  • Lemon wedges


  1. Preheat oven to 400°. Toss together first 5 ingredients.

  2. Place tilapia in a 15x10x1-in. baking pan coated with cooking spray; brush with lemon juice. Top with crumb mixture, patting to help adhere.
  3. Bake, uncovered, on an upper oven rack until fish just begins to flake easily with a fork, 12-15 minutes. Serve with lemon wedges.

Test Kitchen tips:

  • This breading would complement most types of fish. Try it on salmon if you prefer.
  • If you don’t have fresh dill, a bit of fresh thyme would be great with fish and lemon.
  • Tossing the bread crumbs with a bit of oil helps it crisp up in the short amount of time it takes to cook the fish.

Nutrition Facts:

1 fillet: 484 calories, 37g fat (6g saturated fat), 85mg cholesterol, 381mg sodium, 7g carbohydrate (0 sugars, 2g fiber), 32g protein. Diabetic exchanges: 5 lean meat, 3 fat, 1/2 starch.

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