Directions:
- Preheat oven to 375°. In a shallow bowl, whisk egg, milk and pepper sauce. In another shallow bowl, mix cornmeal, flour, cumin and pepper. Dip tilapia in egg mixture, then in cornmeal mixture, patting to help coating adhere. Place on a baking sheet coated with cooking spray. Drizzle tops with oil. Bake 15-20 minutes or until fish flakes easily with a fork.
- Meanwhile, place beans in a small saucepan; heat through over medium-low heat, stirring occasionally. Serve tilapia in tortillas; top with beans, tomatoes, cabbage, salsa verde and cilantro. Serve with lime wedges. Yield: 4 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 387.94 Kcal (1624 kJ) | ||
| Calories from fat | 93.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.36g | 16% | |
|---|---|---|---|
| Cholesterol | 98.92mg | 33% | |
| Sodium | 330.03mg | 14% | |
| Potassium | 779.38mg | 17% | |
| Total Carbs | 46.97g | 16% | |
| Sugars | 5.49g | 22% | |
| Dietary Fiber | 6.85g | 27% | |
| Protein | 30.7g | 61% | |
| Vitamin C | 28.6mg | 48% | |
| Iron | 3mg | 17% | |
| Calcium | 92.7mg | 9% | |
| Amount Per 100 g | |||
| Calories | 113.74 Kcal (476 kJ) | ||
| Calories from fat | 27.34 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.04g | 16% | |
|---|---|---|---|
| Cholesterol | 29mg | 33% | |
| Sodium | 96.76mg | 14% | |
| Potassium | 228.51mg | 17% | |
| Total Carbs | 13.77g | 16% | |
| Sugars | 1.61g | 22% | |
| Dietary Fiber | 2.01g | 27% | |
| Protein | 9g | 61% | |
| Vitamin C | 8.4mg | 48% | |
| Iron | 0.9mg | 17% | |
| Calcium | 27.2mg | 9% | |
* 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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