Pan-Seared Crusted Tilapia

Makes 4 servings

ingredients

1 c. all-purpose flour
1 t. salt
1 t. ground black pepper
1/2 c. fat-free milk
1 large egg, lightly beaten
1 1/2 c. panko
2 T. fresh basil
4 (4-6oz) tilapia fillets
2 T. olive oil
Garnish: fresh basil

directions

Preheat oven to 350 degrees. In a shallow dish, combine flour, salt, and pepper. In a separate shallow dish, whisk together milk and egg.In a third shallow dish, combine panko and basil. Dredge fish fillets in flour mixture to coat, shaking lightly to remove excess flour. Dip fillets in milk mixture, and dredge in panko mixture. In a large nonstick ovenproof skillet, heat oil over medium-high heat. Cook fillets for 3 to 5 minutes until golden brown. Place skillet in oven, and bake fillets for 5 minutes. Garnish with fresh basil if desired.

Source: SL