Directions:
- In two shallow dishes, divide the flour and seasonings between the two. Beat the egg whites and place in another shallow dish. Season the fish with additional Mrs. Dash. Cut tilapia fillets into 1/2 inch strips. Dredge strips in flour mixture; dip in egg white and finally dip into the second flour mixture. Place the strip on a baking sheet , cover and place in the refrigerator so that the coating could adhere. Preheat the oven to 425 degrees. Remove the fish strips from the refrigerator and transfer to a baking sheet coated with cooking spray. Coat the top of the strips with cooking spray. Bake for 5 minutes. Remove the pan from the oven, turn the fish over, spray again, and return to the oven. Bake until crust is golden brown and the fish is cooked through, 5-6 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 77.13 Kcal (323 kJ) | ||
| Calories from fat | 8.31 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.92g | 1% | |
|---|---|---|---|
| Cholesterol | 14.5mg | 5% | |
| Sodium | 31.24mg | 1% | |
| Potassium | 130.49mg | 3% | |
| Total Carbs | 9.65g | 3% | |
| Sugars | 0.16g | 1% | |
| Dietary Fiber | 0.58g | 2% | |
| Protein | 7.73g | 15% | |
| Vitamin C | 0.3mg | 1% | |
| Iron | 1mg | 6% | |
| Calcium | 6.6mg | 1% | |
| Amount Per 100 g | |||
| Calories | 154.77 Kcal (648 kJ) | ||
| Calories from fat | 16.67 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.85g | 1% | |
|---|---|---|---|
| Cholesterol | 29.1mg | 5% | |
| Sodium | 62.69mg | 1% | |
| Potassium | 261.84mg | 3% | |
| Total Carbs | 19.36g | 3% | |
| Sugars | 0.31g | 1% | |
| Dietary Fiber | 1.16g | 2% | |
| Protein | 15.5g | 15% | |
| Vitamin C | 0.6mg | 1% | |
| Iron | 2.1mg | 6% | |
| Calcium | 13.2mg | 1% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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