Directions:
- Preheat oven to 375 degrees F (190 degrees C). Spray a glass baking dish with cooking spray.
- Place tilapia fillets into prepared baking dish, and bake in preheated oven for 10 minutes. Meanwhile, stir together the mustard, Worcestershire sauce, lemon juice, garlic powder, oregano, and Parmesan cheese.
- When fish has cooked for 10 minutes, spread with herb paste, and sprinkle with bread crumbs. Continue baking for another 5 minutes until the topping is bubbly and golden.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 39.23 Kcal (164 kJ) | ||
| Calories from fat | 7.68 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.85g | 1% | |
|---|---|---|---|
| Cholesterol | 14.54mg | 5% | |
| Sodium | 85.74mg | 4% | |
| Potassium | 121.95mg | 3% | |
| Total Carbs | 1.95g | 1% | |
| Sugars | 0.43g | 2% | |
| Dietary Fiber | 0.22g | 1% | |
| Protein | 6.15g | 12% | |
| Vitamin C | 0.9mg | 2% | |
| Iron | 0.6mg | 3% | |
| Calcium | 16.4mg | 2% | |
| Amount Per 100 g | |||
| Calories | 106.02 Kcal (444 kJ) | ||
| Calories from fat | 20.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.3g | 1% | |
|---|---|---|---|
| Cholesterol | 39.3mg | 5% | |
| Sodium | 231.71mg | 4% | |
| Potassium | 329.55mg | 3% | |
| Total Carbs | 5.26g | 1% | |
| Sugars | 1.16g | 2% | |
| Dietary Fiber | 0.59g | 1% | |
| Protein | 16.62g | 12% | |
| Vitamin C | 2.5mg | 2% | |
| Iron | 1.6mg | 3% | |
| Calcium | 44.2mg | 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.
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