Directions:
- Coat Tilapia fillets in Dijon mustard.
- Then dip in panko to coat.
- Heat oil in skillet on med/high - I try to use as little as I can get away with.
- Pan Fry fillets until golden brown on both sides.
- Try to turn fillets only once since Tilapia is delicate and can fall apart.
- Season with salt and pepper while still hot.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 326.1 Kcal (1365 kJ) | ||
| Calories from fat | 174.31 Kcal | ||
| % Daily Value* | |||
| Total Fat | 19.37g | 30% | |
|---|---|---|---|
| Cholesterol | 56.69mg | 19% | |
| Sodium | 461.78mg | 19% | |
| Potassium | 357.93mg | 8% | |
| Total Carbs | 13.87g | 5% | |
| Sugars | 0.11g | 0% | |
| Dietary Fiber | 1.22g | 5% | |
| Protein | 25.79g | 52% | |
| Vitamin C | 0.2mg | 0% | |
| Iron | 2.2mg | 12% | |
| Calcium | 17.9mg | 2% | |
| Amount Per 100 g | |||
| Calories | 143.44 Kcal (601 kJ) | ||
| Calories from fat | 76.67 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.52g | 30% | |
|---|---|---|---|
| Cholesterol | 24.93mg | 19% | |
| Sodium | 203.12mg | 19% | |
| Potassium | 157.44mg | 8% | |
| Total Carbs | 6.1g | 5% | |
| Sugars | 0.05g | 0% | |
| Dietary Fiber | 0.54g | 5% | |
| Protein | 11.34g | 52% | |
| Vitamin C | 0.1mg | 0% | |
| Iron | 1mg | 12% | |
| Calcium | 7.9mg | 2% | |
* 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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