Ingredients

• 2 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

Directions

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 3 minutes. Turn once and cook for another 3 minutes. Serve immediately.

Serves 2

Each serving contains about 317 calories, 39 g protein, 11 g fat (31%  calories from fat), 148 mg cholesterol, 15 g carbohydrates, 1.5 g fiber, and 132 mg sodium.