Crispy Crusted Tilapia Recipe

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Crispy Crusted Tilapia
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Ingredients
13
Count
Nutrition
337
Calories
Total time
40
Minutes
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Ingredients:

Directions:

  1. Preheat oven to 450 degrees.
  2. Combine first four ingredients in a bowl. Spread on a baking sheet coated with cooking spray.
  3. Arrange fillets on top of vegetables; season with salt and pepper to taste.
  4. Combine crumbs and next four ingredients; toss with melted butter. Divide crumb mixture evenly over each fillet, pressing into the fish. Bake 20 minutes, or until fillets flake easily when tested with a fork.
  5. Sprinkle with scallion and serve with lemon wedges.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 336.79 Kcal (1410 kJ)
Calories from fat 148.74 Kcal
% Daily Value*
Total Fat 16.53g 25%
Cholesterol 40.44mg 13%
Sodium 273.62mg 11%
Potassium 812.85mg 17%
Total Carbs 33.05g 11%
Sugars 3.93g 16%
Dietary Fiber 3.48g 14%
Protein 14.26g 29%
Vitamin C 41.3mg 69%
Vitamin A 0.7mg 22%
Iron 11.6mg 65%
Calcium 183.9mg 18%
Amount Per 100 g
Calories 161.97 Kcal (678 kJ)
Calories from fat 71.54 Kcal
% Daily Value*
Total Fat 7.95g 25%
Cholesterol 19.45mg 13%
Sodium 131.59mg 11%
Potassium 390.93mg 17%
Total Carbs 15.9g 11%
Sugars 1.89g 16%
Dietary Fiber 1.67g 14%
Protein 6.86g 29%
Vitamin C 19.9mg 69%
Vitamin A 0.3mg 22%
Iron 5.6mg 65%
Calcium 88.5mg 18%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7.4
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • low cholesterol

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