Finely crush five reduced-fat round buttery crackers. Mix these in a pie plate with 1/4 cup panko bread crumbs, 2 tablespoons grated Parmesan cheese, 1/2 teaspoon garlic powder and 1/8 teaspoon ground cayenne. Beat one egg, 1 tablespoon fat-free mayonnaise dressing and 2 teaspoons Dijon mustard with a fork in another pie plate until well blended. Put 1 tablespoon flour on a plate.
Dip 1/2 pound of tilapia fillets evenly in the flour, then in the egg mixture and lastly in the crumb mixture. Place each fillet on a baking sheet covered with foil. Bake for 15 minutes or until the fish flakes easily with a fork.
For Betty Crocker’s recipe, first heat the oven to 400 degrees Fahrenheit. Line a cookie sheet with foil and spray generously with cooking spray. Beat with a wire whisk one egg white or 1/4 cup fat-free egg product with 1 teaspoon water in a shallow dish until well blended. In a separate shallow dish, mix together 1/3 cup Italian-style dry bread crumbs, 1/2 teaspoon lemon-pepper seasoning and ¼ teaspoon garlic salt.
Dip two tilapia or catfish fillets first into the egg mixture and then into the crumb mixture. Place the fillets on the cookie sheet and spray with cooking spray. Bake 10 minutes; turn fillets and bake 5 to 10 more minutes or until the fish flakes easily with a fork. Garnish fish with four lemon wedges to serve.Learn more about Seafood