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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 205.0
  • Total Fat: 8.8 g
  • Cholesterol: 40.2 mg
  • Sodium: 130.2 mg
  • Total Carbs: 8.9 g
  • Dietary Fiber: 3.0 g
  • Protein: 23.0 g

View full nutritional breakdown of simple encrusted Tilapia VLC calories by ingredient
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simple encrusted Tilapia VLC

Submitted by: SCHMIDTANN00

Introduction

I use coconut flavoring insted of the coconut some times to save caliories, and Pecans instead of the Rye crisp when I don't mind the fats. I use coconut flavoring insted of the coconut some times to save caliories, and Pecans instead of the Rye crisp when I don't mind the fats.
Number of Servings: 1

Ingredients

    1 Rye crisp
    2 tea Coconut or coconut flavoring (I use Cappella drops)
    1 Table spoon egg substitute
    Tilapia, or Samon or (chicken pounded to half and inch)



Tips

Some time I make 2 pounds of this at once.
layer the fish or chicken in the 9x13 pan putting a layer of crumbs between each layer. this will fill the pan like a cassarole. cook about 30 minutes, cut an serve.


Directions

line a glass pan with parchment paper
lay the fish on the paper
apply egg using a pastry brush
crush Rye and then mix it with the coconut and flavoring.
sprinkle on the crumbs
Bake at 350 till done about 20 min for one piece

Serving Size: makes 1 serving

Number of Servings: 1

Recipe submitted by SparkPeople user SCHMIDTANN00.






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