I found this recipe over at eatingwelllivingthin, which is a fabulous website, by the way! In my quest to feed my family more seafood, I was happy to find another recipe they all raved about...
1 1/3 cups spaghetti sauce
1 garlic clove, minced
3 tablespoons half & half
Four 4-5 ounce Tilapia fillets
1/2 cup flour
1/2 teaspoon salt
1/2 teaspoon freshly cracked black pepper
1 egg, beaten
1 1/2 cups Panko crumbs
1 teaspoon salt-free Italian Seasoning (I used regular Italian seasoning)
Freshly grated Parmesan cheese
In a medium sauce pan, over medium-low heat, bring the sauce and garlic to a simmer. Use a lid to prevent splattering. Stirring occasionally, allow to cook until reduced by half. The sauce will become dark red and thick. Stir in the cream and heat through. Keep warm.
Rinse and dry the tilapia fillets and set aside.
In three pie plates or shallow dishes, place the flour, salt and pepper in one, the beaten egg in another, and the crumbs mixed with the seasoning in the third. Coat each fillet with the flour mixture, dip in egg until covered, and then press on the crumbs.
Heat a frying pan on medium to medium-high heat until very hot. Add a little olive oil and fry the fish for 3-4 minutes on each side until crispy-golden and fish flakes easily with a fork. Remove to a platter and spoon the sauce over. Garnish with Parmesan. *I served mine over hot Orzo pasta. Makes 4 servings.
Per Serving: Calories 300; Protein 25 g; Fat 4 g; 20 g; Fiber 3 g; Sugar 2 g; Sodium 664 mg