Oven-Fried Sesame Tilapia Recipe

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Oven-Fried Sesame Tilapia
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Ingredients:

Directions:

  1. Spread 1/4 cup baking mix in a shallow dish.
  2. Beat milk and egg together in another shallow dish.
  3. Combine remaining baking mix and 1/4 cup sesame seeds in a third dish.
  4. Pat fish dry with paper towels.
  5. Take a fish fillet and dredge it in the plain baking mix, turning to cover both sides.
  6. Next, dip fillet in the egg mixture, turning to cover both sides.
  7. Dredge fillet in sesame seed mixture, turning to cover both sides and patting in well.
  8. Place fillet on a lightly-greased baking sheet and top with an additional 1 teaspoon sesame seeds. Repeat with remaining fillets.
  9. Cover with plastic wrap or foil and refrigerate for one hour. DO NOT SKIP THIS STEP.
  10. Preheat oven to 425° Fahrenheit.
  11. Remove covering from fish and drizzle with olive oil or melted butter.
  12. Bake, uncovered, for 20-25 minutes, or until browned and crisp.
  13. Lightly sprinkle with salt while hot.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 404.9 Kcal (1695 kJ)
Calories from fat 197.03 Kcal
% Daily Value*
Total Fat 21.89g 34%
Cholesterol 106.79mg 36%
Sodium 486.92mg 20%
Potassium 511.77mg 11%
Total Carbs 23.93g 8%
Sugars 5.07g 20%
Dietary Fiber 2.33g 9%
Protein 30.2g 60%
Iron 3.2mg 18%
Calcium 220.1mg 22%
Amount Per 100 g
Calories 206.91 Kcal (866 kJ)
Calories from fat 100.68 Kcal
% Daily Value*
Total Fat 11.19g 34%
Cholesterol 54.57mg 36%
Sodium 248.82mg 20%
Potassium 261.52mg 11%
Total Carbs 12.23g 8%
Sugars 2.59g 20%
Dietary Fiber 1.19g 9%
Protein 15.43g 60%
Iron 1.6mg 18%
Calcium 112.5mg 22%

* 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

  • 9.5
    Points
  • 11
    PointsPlus

Good Points

  • saturated fat free

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