Heat oven to 450 degrees. 2 baking sheets.
Place flour and egg whites in separate shallow glass dishes. Wish whites until foamy.
Place panko parmesan and old bay on a separate glass plate, stir to continue.
coat zucchini in flour, dip into egg whites, then coat with panko mixture. place on baking sheet and coat lightly with nonstick cooking spray; set aside.
In a small bowl, whisk mayonnaise, vinegar and hot pepper sauce. divide in half; set one half aside. Brush one side of tilapia fillets with mayonnaise mixture and place that side down in flour. Brush top side of fillets with mayonnaise mixture and carefully flip over into floru. dip in egg whites; coat with panko mixture. coat lightly with nonstick cooking spray.
Place zucchini in oven. Bake at 450 degrees for 3 minutes. Then add fish and cook 15 more minutes or until fish flakes easily. Serve with reserved mayonnaise mixture.
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|Serving Size: 1 Serving (500g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 242 (35%)|
|Amt Per Serving||% DV|
|Total Fat 26.9g||36 %|
|Saturated Fat 6g||30 %|
|Monounsaturated Fat 7.3g|
|Polyunsanturated Fat 12.1g|
|Cholesterol 80.8mg||25 %|
|Sodium 1214.6mg||42 %|
|Potassium 937mg||25 %|
|Total Carbohydrate 57.3g||17 %|
|Dietary Fiber 2.8g||11 %|
|Sugars, other 54.5g|
|Protein 56g||80 %|
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Calories per serving: 692
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