Directions:
- Preheat oven to 400 degrees.
- Mix taco seasoning, cilantro, cumin, chili powder, cayenne pepper and 1/2 tsp salt in a large plastic baggie.
- Place tilapia fillets in baggie and shake to coat evenly.
- Let tilapia marinate in baggie for at least 10 minutes.
- Place egg whites in shallow bowl.
- Mix hash browns, green onions and 1 tsp salt in a dish.
- Dredge tilapia fillets in egg whites and place in a single layer on a cookie sheet that is liberally coated with cooking spray.
- Top each fillet evenly with hash brown mixture and press into fish to set.
- Spray tops of fish with cooking spray.
- Cook in pre-heated oven for 16 minutes or until fish flakes easily with a fork.
- Turn oven to broil and continue cooking for 4 minutes.
- Serve with lemon wedges and squeeze onto fillets before eating if desired. (optional).
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 250.57 Kcal (1049 kJ) | ||
| Calories from fat | 44.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.94g | 8% | |
|---|---|---|---|
| Cholesterol | 58mg | 19% | |
| Sodium | 1020.3mg | 43% | |
| Potassium | 741.55mg | 16% | |
| Total Carbs | 25.43g | 8% | |
| Sugars | 1.01g | 4% | |
| Dietary Fiber | 2.19g | 9% | |
| Protein | 28.7g | 57% | |
| Vitamin C | 16.5mg | 28% | |
| Iron | 2.7mg | 15% | |
| Calcium | 39mg | 4% | |
| Amount Per 100 g | |||
| Calories | 91.74 Kcal (384 kJ) | ||
| Calories from fat | 16.29 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.81g | 8% | |
|---|---|---|---|
| Cholesterol | 21.24mg | 19% | |
| Sodium | 373.57mg | 43% | |
| Potassium | 271.5mg | 16% | |
| Total Carbs | 9.31g | 8% | |
| Sugars | 0.37g | 4% | |
| Dietary Fiber | 0.8g | 9% | |
| Protein | 10.51g | 57% | |
| Vitamin C | 6.1mg | 28% | |
| Iron | 1mg | 15% | |
| Calcium | 14.3mg | 4% | |
* 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.
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