Directions:
- Beat the egg with milk in a shallow bowl. In another shallow bowl, mix together the bread crumbs, roasted onion flakes, garlic, blackened seasoning, crushed red pepper flakes, black pepper, and sea salt.
- Dip a tilapia fillet into the egg mixture, then press gently into the crumb mixture on both sides; set the coated fillet onto a plate. Repeat with remaining fillets; refrigerate the coated fillets for about 15 minutes to help set the crumbs.
- Heat the olive oil and butter in a cast-iron frying pan over medium heat. Lay the fillets into the skillet, and pan-fry until golden brown on each side, about 3 minutes per side. The fish should be opaque and flaky underneath the coating. Remove and drain fillets on paper towels.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 312.17 Kcal (1307 kJ) | ||
| Calories from fat | 112.58 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.51g | 19% | |
|---|---|---|---|
| Cholesterol | 111.79mg | 37% | |
| Sodium | 438.37mg | 18% | |
| Potassium | 645.85mg | 14% | |
| Total Carbs | 15.73g | 5% | |
| Sugars | 4.31g | 17% | |
| Dietary Fiber | 2.05g | 8% | |
| Protein | 34.6g | 69% | |
| Vitamin C | 77mg | 128% | |
| Iron | 2.1mg | 12% | |
| Calcium | 82mg | 8% | |
| Amount Per 100 g | |||
| Calories | 134.37 Kcal (563 kJ) | ||
| Calories from fat | 48.46 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.38g | 19% | |
|---|---|---|---|
| Cholesterol | 48.12mg | 37% | |
| Sodium | 188.69mg | 18% | |
| Potassium | 278mg | 14% | |
| Total Carbs | 6.77g | 5% | |
| Sugars | 1.85g | 17% | |
| Dietary Fiber | 0.88g | 8% | |
| Protein | 14.89g | 69% | |
| Vitamin C | 33.2mg | 128% | |
| Iron | 0.9mg | 12% | |
| Calcium | 35.3mg | 8% | |
* 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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