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Ingredients
Tilapia
- 1/2 cup arils from 1 large POM Wonderful pomegranate
- 4 6-oz. skinless tilapia fillets
- 1/2 cup panko or bread crumbs
- 1 tablespoon olive oil
- 1/4 cup parsley, chopped
- 1 teaspoon fresh lemon zest
- 1 teaspoon salt
- 1/4 teaspoon black pepper
- 1 teaspoon fresh lemon juice
- 1 large egg
- 1 teaspoon vegetable oil to grease baking dish
Preparation
Tilapia:
- Preheat oven to 375 F.
- Score 1 fresh pomegranate and place in a bowl of water. Break open the pomegranates under water to free the arils (seed sacs). The arils will sink to the bottom of the bowl and the membrane will float to the top. Sieve and put the arils in a separate bowl. Reserve 1/2 cup of the arils from fruit and set aside. Press 2 tablespoons of juice for use with potatoes and set aside. (Refrigerate or freeze remaining arils for another use.)
- Heat add olive oil and panko in a small skillet. Cook over medium heat and stir until crumbs are lightly browned.
- Mix browned panko together with parsley, lemon zest, salt and pepper.
- Dip tilapia fillets in egg beaten with lemon juice and then roll into panko mixture.
- Place fillets in a greased casserole dish and bake for 20 to 30 minutes.
- Garnish with more chopped parsley and arils; serve with potatoes.
Nutrients per Serving
Nutrients Per Serving (1 tilapia fillet): 253 calories (28% calories from fat, 16% calories from carbs), 36g protein, 10g carbohydrates, 8g total fat (2g saturated), 85mg cholesterol, 700mg sodium, 1g dietary fiber, 32mcg vitamin A RE, 11mg vitamin C
