Panko Crusted Tilapia with Lemon Parmesan Asparagus

Ingredients

• 2 small bunches asparagus (Woody ends snapped or cut off)
• 2 eggs
• 2 lemons (Juiced before serving)
• 2 oz Parmesan cheese (Finely grated)
• 0.5 lb tilapia fillet (Patted dry; cut into individual fillets if needed)
• all-purpose flour (For dredging)
• black pepper (For seasoning)
• extra virgin olive oil (For drizzling and cooking; amount not specified)
• panko bread crumbs (For coating the tilapia)
• salt (For seasoning the asparagus and bread crumbs; amount not specified)
• water (Added to the eggs; amount not specified)

Steps

1. 1

   Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.

2. 2

   Wash and dry the fresh produce.

3. 3

   Finely grate the Parmesan cheese.

4. 4

   Snap or cut off the woody ends of the asparagus. Transfer the asparagus to the prepared baking sheet.

5. 5

   Drizzle the asparagus with olive oil, season with salt and black pepper, and sprinkle with the grated Parmesan cheese.

6. 6

   Bake the asparagus for 15 minutes.

7. 7

   While the asparagus cooks, pat the tilapia dry with paper towels and place it on a plate.

8. 8

   Place the flour in a medium bowl.

9. 9

   In a second bowl, add the eggs and water. Whisk until smooth.

10. 10

    In a third bowl, add the panko bread crumbs and salt. Stir to combine.

11. 11

    Coat each tilapia fillet by dipping it first into the flour, then into the egg mixture, and finally into the bread crumbs. Press the crumbs gently so they adhere.

12. 12

    Preheat a large skillet over medium heat.

13. 13

    Once the skillet is hot, add olive oil and swirl to coat the bottom.

14. 14

    Add the coated fish to the skillet and cook until golden brown on each side, 3–4 minutes per side. Transfer the cooked fish to a plate, cooking in batches if necessary.

15. 15

    Once the asparagus is done, juice the lemons and pour the lemon juice over the asparagus.

16. 16

    Divide the fish and asparagus between plates and serve.

Notes

The structured recipe does not specify quantities for the flour, black pepper, olive oil, panko bread crumbs, salt, or water. Cook fish in batches if the skillet is crowded.

Nutrition per serving

• main
• seafood
• healthy
• 30-minute meal
• pan-seared
• roasted
• high-protein