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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 172.0
  • Total Fat: 3.0 g
  • Cholesterol: 56.9 mg
  • Sodium: 233.8 mg
  • Total Carbs: 9.6 g
  • Dietary Fiber: 0.8 g
  • Protein: 24.2 g

View full nutritional breakdown of Mustard Battered Tilapia calories by ingredient
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Mustard Battered Tilapia

Submitted by: TRAINOF4

Introduction

Easy to make and high in protein Easy to make and high in protein
Number of Servings: 4

Ingredients

    4 - 4oz tilapia filets -fresh if available
    1.5 teaspoons fresh lemon juice
    1 cup seasoned croutons, lightly crushed
    1 cup nonfat milk
    2 tsp stone ground mustard
    1/4 tsp red pepper ground or flakes
    Full leaves of Romaine or Bibb or Boston lettuce for garnish on plate.

    Spray cooking oil

Directions

Remove fish from refridgerator while preparing ingredients. Rinse under cold water and pat dry. Place on plate.

Mix milk, mustard, and lemon juice until well-blended

Spray a COLD non-stick frying pan with cooking spray (Pam for example). Place pan on medium high heat.

Crush croutons by placing them in a plastic bag or in a bit of plastic wrap and rolling with rolling pin or can.

Dip fish into the milk mixture, then coat with the crushed croutons.

Add carefully to pan, one filet at a time. You may cook more than one filet at a time if your pan allows -no crowding! Lower heat to medium.

Fry about 3 minutes on one side, then turn and finish cooking for about 2 minutes on second side. Cook until browned and flesh is white and flakes easily. Complete cook time may take more than total 5 minutes.

Place a leaf of lettuce on each of the 4 plates. Put one hot filet per plate on lettuce. Sprinkle desired amount of crushed pepper on top of fish. Salt as desired.

Serves 4. *NOTES: Allowing fish to warm slightly before cooking and spraying a cold pan with your cooking spray before heating the pan both help prevent sticking.

Number of Servings: 4

Recipe submitted by SparkPeople user TRAINOF4.






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