Pan-Seared Tilapia Recipe

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Pan-Seared Tilapia
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Ingredients
5
Count
Nutrition
166
Calories
Total time
18
Minutes
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Ingredients:

Directions:

  1. Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
  2. Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 165.94 Kcal (695 kJ)
Calories from fat 89.77 Kcal
% Daily Value*
Total Fat 9.97g 15%
Cholesterol 29.44mg 10%
Sodium 15.84mg 1%
Potassium 104.04mg 2%
Total Carbs 11.88g 4%
Dietary Fiber 0.47g 2%
Protein 7.3g 15%
Vitamin A 0.1mg 2%
Iron 0.4mg 2%
Calcium 6.9mg 1%
Amount Per 100 g
Calories 304.05 Kcal (1273 kJ)
Calories from fat 164.49 Kcal
% Daily Value*
Total Fat 18.28g 15%
Cholesterol 53.94mg 10%
Sodium 29.02mg 1%
Potassium 190.64mg 2%
Total Carbs 21.76g 4%
Dietary Fiber 0.86g 2%
Protein 13.38g 15%
Vitamin A 0.1mg 2%
Iron 0.8mg 2%
Calcium 12.6mg 1%

* 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

  • 4.1
    Points
  • 4
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • sugar free

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