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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
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.
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.