Description
This 30-minute panko crusted tilapia recipe topped with homemade tomato-caper sauce is an easy weeknight dinner.
Ingredients
Scale
- 3 tablespoons avocado oil
- 4 tilapia filets, about 1 1/2 lbs. total
- 2 egg whites
- 1/2 cup of gluten-free panko crumbs
- 3 garlic cloves, minced
- 1 pint of cherry tomatoes, halves
- 1/2 cup of finely chopped basil
- salt & pepper
- 2 tablespoons capers, drained and rinsed
Instructions
- Pat fish dry and season with salt and pepper.
- Next, add to 1/2 cup of panko to a bowl and egg whites to another bowl.
- Add the fish to the egg whites, then dredge it in the panko mixture. Lightly crust on both sides of the fish.
- Heat a large skillet to medium-high heat add 2 tablespoons of avocado oil to the pan and then the tilapia. Sear for 3-4 minutes per side remove from pan.
- Add the remaining avocado oil to the same skillet and immediately add garlic, saute for 30 seconds.
- Stir in cherry tomatoes and capers, Cook for 3-4 minutes, stirring throughout until tomatoes are soft.
- Add basil, stir one more time. Season with salt and pepper.
- Spoon tomato basil mixture over the fish and serve!
