Tomato Walnut Tilapia Recipe

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Ingredients:

Serving

4 white fish fillets (approx 4 oz each, tilapia or your favorite kind!)
1/4 tsp salt
1/4 tsp pepper
1 g non-fat cooking spray, lemon flavored or 1 tbsp butter
1 medium tomato, thinly sliced
1/2 cup panko breadcrumbs or 1/2 cup breadcrumbs
1/4 cup chopped walnuts
2 tbsp lemon juice
1 1/2 tsp butter, melted

Directions:

Preheat broiler and mix topping ingredients.
Dry off fillets and sprinkle with salt and pepper.
Spray a large oven-proof skillet with lemon Pam and cook fillets over medium heat for 2-3 minutes on each side or until lightly browned.
Place tomato slices over fish, and then spoon the topping over the tomato. Broil 3-4 inches from the heat for 2-3 minutes or until topping is lightly browned.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	244.4 Kcal (1023 kJ)
Calories from fat	91.06 Kcal
		% Daily Value*
Total Fat	10.12g	16%
Cholesterol	69mg	23%
Sodium	302.76mg	13%
Potassium	736.79mg	16%
Total Carbs	7.27g	2%
Sugars	1.24g	5%
Dietary Fiber	1.2g	5%
Protein	30.15g	60%
Vitamin C	7.4mg	12%
Iron	2.1mg	12%
Calcium	120.8mg	12%

Amount Per 100 g
Calories	102.99 Kcal (431 kJ)
Calories from fat	38.37 Kcal
		% Daily Value*
Total Fat	4.26g	16%
Cholesterol	29.08mg	23%
Sodium	127.58mg	13%
Potassium	310.48mg	16%
Total Carbs	3.06g	2%
Sugars	0.52g	5%
Dietary Fiber	0.51g	5%
Protein	12.7g	60%
Vitamin C	3.1mg	12%
Iron	0.9mg	12%
Calcium	50.9mg	12%

* 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

5.5

Points
6

PointsPlus

Good Points

saturated fat free,
low sodium

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