Herb Crusted Tilapia Recipe

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Ingredients

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Nutrition

Calories

Total time

Minutes

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Ingredients:

Serving

2 -4 tilapia fillets
1/2 cup all-purpose flour
1 tbsp creole seasoning
1 tbsp garlic powder
2 tsp dried thyme
1 tbsp dried parsley flakes
1 tbsp dried basil
1 -2 tsp cayenne pepper (your choice )
1/4 tsp black pepper
1 tsp salt
2 tbsp canola oil
buttermilk, enough to cover fish

Directions:

Combine all spices/dry ingredients in a bowl and mix well.
Cover fish with buttermilk approximately 1 hour prior to cooking.
Spread the spice mixture onto a flat plate.
Press the fish fillets firmly into the spices, coating both sides.
Heat the oil until almost smoking in a large heavy skillet. (I use a large electric skillet set at 350 deg.).
Cook the fish about 3 minutes on each side for fillets less than 3/4 inch thick. Increase time slightly for thicker fillets.
Serve with lemon wedges. We like stone ground grits with our fish in lieu of potatoes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	86.63 Kcal (363 kJ)
Calories from fat	32.82 Kcal
		% Daily Value*
Total Fat	3.65g	6%
Cholesterol	17.4mg	6%
Sodium	252.44mg	11%
Potassium	141.05mg	3%
Total Carbs	5.96g	2%
Sugars	0.07g	0%
Dietary Fiber	0.56g	2%
Protein	7.9g	16%
Vitamin C	0.5mg	1%
Iron	1mg	5%
Calcium	16.3mg	2%

Amount Per 100 g
Calories	187.04 Kcal (783 kJ)
Calories from fat	70.85 Kcal
		% Daily Value*
Total Fat	7.87g	6%
Cholesterol	37.57mg	6%
Sodium	545.01mg	11%
Potassium	304.53mg	3%
Total Carbs	12.87g	2%
Sugars	0.14g	0%
Dietary Fiber	1.21g	2%
Protein	17.05g	16%
Vitamin C	1.1mg	1%
Iron	2.1mg	5%
Calcium	35.2mg	2%

* 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

1.9

Points
2

PointsPlus

Good Points

saturated fat free,
sugar free

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