Sarah's Tilapia Recipe

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Sarah's Tilapia
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Ingredients
8
Count
Nutrition
161
Calories
Total time
20
Minutes
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Ingredients:

  • 4 tbsp hellman's dijonnaise mustard (or 2 tbsp each of mayo and dijon mustard)
  • 3/4 cup panko breadcrumbs (japanese bread crumbs found in ethnic section of most grocery stores)
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tbsp finely minced fresh parsley (or parsley flakes if lazy like me most nights! works fine)
  • 4 (6 -8 oz) tilapia fillets
  • 4 lemon wedges

Directions:

  1. Heat oil in large non-stick skillet over med. heat.
  2. Combine mayo and mustard in small dish ( if not using Dijonnaise).
  3. Combine next 4 ingred. on a plate and mix well.
  4. Brush thin coating of mustard mayo combo on to both sides of each fish fillet. (about 1 Tbsp for each fillet).
  5. Press each coated fillet into Panko crumb mixture, (both sides) coating well. Press more crumbs into any bare areas.
  6. Saute fillets in hot oil until lightly browned, (about 3 to 4 min) Turn and saute other side until lightly browned and fish is opaque ( about 4 to 5 min).
  7. Serve with lemon wedges.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 160.9 Kcal (674 kJ)
Calories from fat 109.01 Kcal
% Daily Value*
Total Fat 12.11g 19%
Cholesterol 14.18mg 5%
Sodium 298.31mg 12%
Potassium 102.48mg 2%
Total Carbs 7.43g 2%
Sugars 0.22g 1%
Dietary Fiber 0.72g 3%
Protein 7.11g 14%
Vitamin C 5mg 8%
Iron 0.9mg 5%
Calcium 6.7mg 1%
Amount Per 100 g
Calories 176.08 Kcal (737 kJ)
Calories from fat 119.29 Kcal
% Daily Value*
Total Fat 13.25g 19%
Cholesterol 15.51mg 5%
Sodium 326.44mg 12%
Potassium 112.15mg 2%
Total Carbs 8.13g 2%
Sugars 0.24g 1%
Dietary Fiber 0.79g 3%
Protein 7.78g 14%
Vitamin C 5.4mg 8%
Iron 1mg 5%
Calcium 7.3mg 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
  • 5
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol,
  • sugar free

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