Serves: 6
Start to Finish: 25 minutes

6	6-ounce tilapia fillets
3	large egg whites
1	tablespoon Dijon mustard
1	cup panko
½	teaspoon Cajun seasoning
½	teaspoon ground black pepper
¼	cup grated Parmesan

1.  Preheat oven to 400°F. Line baking pan with parchment paper.
2.  Rinse fish and pat dry.
3.  Combine egg whites and mustard in a shallow dish.  Combine panko, Cajun seasoning, pepper and cheese in another shallow dish.
4.  Dip each fillet in egg white mixture, and then dredge in panko mixtures.  Arrange fish in single layer on baking sheet. Coat fish with cooking spray.
5.  Bake 10 to 12 minutes, until fish flakes easily when tested with fork.  Increase oven to broil.  Broil fish 1 minute, until browned.

Per Serving (1 fillet):  183 cal., 4 g fat (3 g sat. fat), 60 mg chol., 569 mg sodium, 368 mg pot., 8 g carb., 1 g sugar, 0 g fiber, 26 g pro.