Pine Nut-Crusted Tilapia Recipe

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Pine Nut-Crusted Tilapia
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Ingredients
10
Count
Nutrition
183
Calories
Total time
15
Minutes
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Ingredients:

  • 1/4 cup flour
  • 1/4 tsp dill weed
  • 1/8 tsp garlic salt
  • 1 egg
  • 3 tbsp lemon juice
  • 1 tsp honey
  • 4 (4 -6 oz) tilapia fillets (4-6oz ea)
  • 2 tbsp butter

Directions:

  1. In a shallow bowl, combine the pine nuts, flour, dill, lemon-pepper and garlic salt.
  2. In another shallow bowl, combine the egg, lemon juice and honey.
  3. Dip the fish in egg-mixture, then coat with the nut mixture.
  4. In a nonstick skillet, cook fish in butter over medium heat for 4-6 minutes on each side or until the fish flakes easily with a fork.
  5. Sprinkle with dill.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 183.13 Kcal (767 kJ)
Calories from fat 124.91 Kcal
% Daily Value*
Total Fat 13.88g 21%
Cholesterol 47.01mg 16%
Sodium 172.05mg 7%
Potassium 156.24mg 3%
Total Carbs 9.24g 3%
Sugars 1.63g 7%
Dietary Fiber 1.14g 5%
Protein 7.19g 14%
Vitamin C 3.1mg 5%
Iron 1.4mg 8%
Calcium 27.9mg 3%
Amount Per 100 g
Calories 299.31 Kcal (1253 kJ)
Calories from fat 204.15 Kcal
% Daily Value*
Total Fat 22.68g 21%
Cholesterol 76.82mg 16%
Sodium 281.19mg 7%
Potassium 255.35mg 3%
Total Carbs 15.1g 3%
Sugars 2.67g 7%
Dietary Fiber 1.86g 5%
Protein 11.75g 14%
Vitamin C 5.1mg 5%
Vitamin A 0.1mg 2%
Iron 2.3mg 8%
Calcium 45.6mg 3%

* 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

  • 4.6
    Points
  • 5
    PointsPlus

Good Points

  • saturated fat free

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