Panko Crusted Tilapia Recipe

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Panko Crusted Tilapia
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Ingredients
7
Count
Nutrition
249
Calories
Total time
22
Minutes
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Ingredients:

Directions:

  1. Heat oven to 375%. Spray a baking pan lightly with cooking oil.
  2. In a shallow dish, combine melted margarine, garlic powder, and lemon juice. In a separate shallow dish, combine panko and Old Bay seasoning.
  3. Dip each filet in butter mixture, then roll well in the panko mixture. Place filets in a single layer onto prepared pan.
  4. Press any remaining panko mixture onto tops of filets.
  5. Bake 12-14 minutes, until flaky. Serve with lemon wedges.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 248.69 Kcal (1041 kJ)
Calories from fat 161.44 Kcal
% Daily Value*
Total Fat 17.94g 28%
Cholesterol 49.59mg 17%
Sodium 49.24mg 2%
Potassium 341.05mg 7%
Total Carbs 0.68g 0%
Sugars 0.16g 1%
Dietary Fiber 0.02g 0%
Protein 22.65g 45%
Vitamin C 2mg 3%
Vitamin A 0.2mg 6%
Iron 0.9mg 5%
Calcium 13.6mg 1%
Amount Per 100 g
Calories 223.69 Kcal (937 kJ)
Calories from fat 145.21 Kcal
% Daily Value*
Total Fat 16.13g 28%
Cholesterol 44.6mg 17%
Sodium 44.29mg 2%
Potassium 306.75mg 7%
Total Carbs 0.61g 0%
Sugars 0.14g 1%
Dietary Fiber 0.02g 0%
Protein 20.37g 45%
Vitamin C 1.8mg 3%
Vitamin A 0.2mg 6%
Iron 0.8mg 5%
Calcium 12.2mg 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

  • 6.5
    Points
  • 7
    PointsPlus

Good Points

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

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