Herb-Crusted Tilapia for Two

• 1 tbsp flour

• 2 tilapia fillets (about 3/4 pound)

• 1 large egg, plus 1 tablespoon water

• 2 tbsp mixed herbs

• 1/2 cup panko (Japanese-style breadcrumbs)

• 1 tbsp olive oil

Sprinkle flour on waxed paper. Rub fillets with flour.

Beat egg with water in a shallow dish.

On a separate sheet of waxed paper or in a shallow dish, 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 over medium-high heat. Sauté fish about 3 minutes. Turn once and cook for another 3 minutes, or until it reaches an internal temperature of 145°F. Serve immediately.

Each serving contains about 317 calories, 39 g protein, 11 g fat, 2.5 g saturated fat, 148 mg cholesterol, 15 g carbohydrates, 0.5 g fiber, and 132 mg sodium.