Directions:
- Preheat oven to 450 degrees.
- Season fish with salt and lemon pepper. Mix mayonnaise with juice from 2 lemon wedges (about 1 tablespoon).
- To bread fish, place mayonnaise mixture, flour and panko separately on three plates. Dredge fish in flour until thoroughly coated, then in mayonnaise mixture, then in panko. Transfer breaded fish to a baking pan, drizzle with oil.
- Bake until fish strips feel firm, about 7-8 minutes. Move fish to top oven rack; broil until fish is golden brown about 1 minute (rotate baking sheet for even browning). Serve tilapia with tarter sauce and remaining lemon wedges.
- Tarter Sauce:.
- 1 cup mayonnaise, juice of 1/2 lemon, 1 tablespoon chopped capers, sweet pickle relish and minced onion. Season with dried/or fresh dill, salt and lemon pepper to taste.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 352.21 Kcal (1475 kJ) | ||
| Calories from fat | 200.85 Kcal | ||
| % Daily Value* | |||
| Total Fat | 22.32g | 34% | |
|---|---|---|---|
| Cholesterol | 62.46mg | 21% | |
| Sodium | 434.04mg | 18% | |
| Potassium | 359.15mg | 8% | |
| Total Carbs | 13.99g | 5% | |
| Sugars | 0.38g | 2% | |
| Dietary Fiber | 1.21g | 5% | |
| Protein | 25.21g | 50% | |
| Vitamin C | 1.9mg | 3% | |
| Iron | 2.1mg | 11% | |
| Calcium | 27.2mg | 3% | |
| Amount Per 100 g | |||
| Calories | 172.5 Kcal (722 kJ) | ||
| Calories from fat | 98.37 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.93g | 34% | |
|---|---|---|---|
| Cholesterol | 30.59mg | 21% | |
| Sodium | 212.58mg | 18% | |
| Potassium | 175.9mg | 8% | |
| Total Carbs | 6.85g | 5% | |
| Sugars | 0.19g | 2% | |
| Dietary Fiber | 0.59g | 5% | |
| Protein | 12.35g | 50% | |
| Vitamin C | 0.9mg | 3% | |
| Iron | 1mg | 11% | |
| Calcium | 13.3mg | 3% | |
* 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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