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Panko Crusted Tilapia and Sticky Rice

Calories: WW Freestyle Points: 9
Panko Crusted Tilapia and Sticky Rice
The lime cilantro dipping sauce is a creamy tangy dressing that goes really well with this crispy coated fish. The recipe is broken down as one individual portion so the points can be accurately distributed per serving, but multiply as needed for the number of servings you need.
Total Cook/Prep time: 40 minutes


  • Tilapia (or Flounder) filets
  • 1/4 cup panko breadcrumbs
  • 1 scrambled egg
  • Olive oil (a few sprays from an oil sprayer)
  • 1 tsp ground cumin
  • For the rice:
  • 1/2 cup white rice
  • 1/4 cup mixed frozen vegetables
  • 1 tsp rice wine vinegar
  • 1/2 tsp sugar
  • Sprinkle of salt


Cook the rice according to package directions

While the rice is cooking:

Put the breadcrumbs in a bowl and mix in the ground cumin

Rinse, dry and coat the fish with egg, then dip each fillet into the breadcrumbs covering both sides.

Spray each side with 2 sprays of olive oil

Cook the fish in a pre-heated pan on medium heat

Set aside

When the rice is done cooking, add the vinegar, sugar and salt. Mix to combine.

You can serve this with any vegetable of your choice. Raw cucumber slices shown here.

  5 (2 reviews)
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