Panko Crusted Tilapia with Paprika Sweet Potato Fries
Simple, healthy and fast, this baked Panko Crusted Tilapia is served with a homemade tartar sauce and flavorful baked sweet potato fries.
Course Main Dish
Cuisine American
Prep Time 15 minutesminutes
Cook Time 20 minutesminutes
Total Time 35 minutesminutes
Servings 4servings
Calories
Author Deborah Harroun
Ingredients
1 1/2lbssweet potatoescut into long, thin sticks
1 1/2tablespoonsvegetable oil
2teaspoonssmoked paprika
2egg whites
1cuppanko bread crumbs
3tablespoonsminced fresh parsleydivided
1/2teaspoonsalt
1/2teaspoonlemon pepper
1/4teaspoongarlic powder
4tilapia filets4 oz each
1/2cupmayonnaise
5bread and butter pickle chipsfinely chopped
1teaspoonpickle juice
1tablespooncapersfinely chopped
1lemoncut into wedges
Instructions
Place oven racks in the top third and the bottom third of the oven and preheat the oven to 475ºF.
Place the sweet potatoes in a large bowl and drizzle the oil over the potatoes. Add the paprika and stir or toss until the potatoes are coated with the oil and paprika. Spread in a single layer on a baking sheet. Place on the upper rack in the oven and cook until the fries are soft on the inside and crisp on the outside, 16-18 minutes, turning once.
Lightly whisk the egg whites (add a splash of water if needed) and place in a shallow dish. In another shallow dish or on a plate, combine the panko breadcrumbs, 2 tablespoons of the parsley, the salt, lemon pepper and garlic powder.
Take a piece to tilapia and dip in the egg, then in the panko, pressing the panko mixture into the sides of the fish if needed.Cook until the fish is no longer translucent and when it flakes easily, about 12 minutes, flipping the fish once.
While the potatoes and fish cook, make the sauce. In a bowl, combine the mayonnaise, pickles, pickle juice and capers. Season to taste with salt and pepper.
Serve the tilapia with the sweet potato fries and the homemade tartar sauce. Squeeze fresh lemon juice over the fish before serving.
Notes
adapted from Every Day with Rachael Ray November 2014