Directions:
- Stir together the panko crumbs, salt, paprika, thyme, black pepper, and dried parsley in a bowl until thoroughly combined. In another bowl, mix the brown mustard and mayonnaise until smooth.
- Heat vegetable oil in a skillet over medium heat until the oil shimmers. Dip each tilapia fillet into the mustard mixture, then coat on all sides with the seasoned panko crumbs. Lay the coated fillets gently into the hot oil, and cook until golden brown, about 4 minutes per side.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 290.05 Kcal (1214 kJ) | ||
| Calories from fat | 152.95 Kcal | ||
| % Daily Value* | |||
| Total Fat | 16.99g | 26% | |
|---|---|---|---|
| Cholesterol | 63.08mg | 21% | |
| Sodium | 524.34mg | 22% | |
| Potassium | 376.87mg | 8% | |
| Total Carbs | 10.94g | 4% | |
| Sugars | 0.89g | 4% | |
| Dietary Fiber | 0.98g | 4% | |
| Protein | 25.41g | 51% | |
| Vitamin C | 0.4mg | 1% | |
| Iron | 1.5mg | 8% | |
| Calcium | 72.1mg | 7% | |
| Amount Per 100 g | |||
| Calories | 180.07 Kcal (754 kJ) | ||
| Calories from fat | 94.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.55g | 26% | |
|---|---|---|---|
| Cholesterol | 39.16mg | 21% | |
| Sodium | 325.52mg | 22% | |
| Potassium | 233.97mg | 8% | |
| Total Carbs | 6.79g | 4% | |
| Sugars | 0.56g | 4% | |
| Dietary Fiber | 0.61g | 4% | |
| Protein | 15.78g | 51% | |
| Vitamin C | 0.3mg | 1% | |
| Iron | 0.9mg | 8% | |
| Calcium | 44.8mg | 7% | |
* 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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