640 South State StreetDover, Delaware 19901
21 West Clarke AvenueMilford, Delaware 19963
401 North Carter RoadSmyrna, DE 19977
640 S. State StreetDover DE 1990121 West Clarke AvenueMilford DE 19963
301 Jefferson AveMilford, DE 19963
1275 S. State StreetDover, Delaware 19901
Two tilapia fillets (about 3/4 pound)
1 tablespoon flour
1 large egg, plus 1 tablespoon water
2 tablespoons mixed herbs
1/2 cup panko (Japanese-style breadcrumbs)
1 tablespoon olive oil
Sprinkle flour on waxed paper. Rub fillets with flour. Beat egg with water in a shallow dish. On waxed paper, mix panko with herbs. Dip floured fillets in egg wash and roll in herb-panko mixture, patting it gently so that it sticks to the fish. Heat oil in a nonstick frying pan to medium high. Saute fish about three minutes. Turn once and cook for another three minutes. Serve immediately.
Each serving contains about 317 calories, 39 g protein, 11 g fat (31 percent calories from fat), 148 mg cholesterol, 15 g carbohydrates, 1.5 g fiber, and 132 mg sodium.
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