Parmesan-Crusted Tilapia Recipe

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Parmesan-Crusted Tilapia
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Ingredients:

Directions:

  1. Mix garlic powder and lemon pepper.
  2. Pat fillets dry with paper towel.
  3. Sprinkle season mixture on both sides of fish and place fillets in lightly-oiled baking dish. (I use olive oil spray).
  4. Top fillets with finely-grated parmesan. Place thin pat of butter on top.
  5. Bake at 350 for about 10 minutes, or until cheese is slightly golden and fish flakes easily.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 151.26 Kcal (633 kJ)
Calories from fat 66.31 Kcal
% Daily Value*
Total Fat 7.37g 11%
Cholesterol 63.55mg 21%
Sodium 139.73mg 6%
Potassium 301.49mg 6%
Total Carbs 0.32g 0%
Sugars 0.06g 0%
Dietary Fiber 0.01g 0%
Protein 21.58g 43%
Iron 1mg 6%
Calcium 71.9mg 7%
Amount Per 100 g
Calories 140.79 Kcal (589 kJ)
Calories from fat 61.72 Kcal
% Daily Value*
Total Fat 6.86g 11%
Cholesterol 59.15mg 21%
Sodium 130.05mg 6%
Potassium 280.61mg 6%
Total Carbs 0.3g 0%
Sugars 0.05g 0%
Dietary Fiber 0.01g 0%
Protein 20.08g 43%
Iron 1mg 6%
Calcium 66.9mg 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.6
    Points
  • 4
    PointsPlus

Good Points

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

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