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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 161.3
  • Total Fat: 2.8 g
  • Cholesterol: 0.0 mg
  • Sodium: 7,229.6 mg
  • Total Carbs: 4.0 g
  • Dietary Fiber: 1.1 g
  • Protein: 31.5 g

View full nutritional breakdown of Lemon and Herb Crusted Tilapia calories by ingredient
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Lemon and Herb Crusted Tilapia

Submitted by: BLONDEE139
Lemon and Herb Crusted Tilapia

Number of Servings: 2

Ingredients

    Substitute fish for your choosing.

    6oz Portion:
    Tilapia - 135c; 2.6g Fat; 30g Protein
    Snapper - 217c; 2.9g Fat; 44g Protein
    Halibut - 238c; 5g Fat; 45g Protein

    4 teaspoons chopped lemon zest*
    4 teaspoons chopped fresh dill*
    4 teaspoons chopped fresh parsley leaves
    4 teaspoons chopped fresh chervil leaves*
    2 teaspoons cracked black pepper
    4 (6-ounce) halibut fillets, skinned
    1 1/2 teaspoons salt
    4 teaspoons Dijon mustard
    1 tablespoon vegetable oil*
    4 tablespoons olive oil *

Directions

In a shallow bowl combine the lemon zest*, dill*, parsley, chervil*, and black pepper. Season the fish with 1 1/4 teaspoons of the salt, then lightly brush 1 side of each piece with 1 teaspoon of the Dijon mustard. Firmly press the mustard-coated side of each of the halibut fillets into the lemon-herb mixture. In a skillet, preferably non-stick, heat the vegetable oil. Place fillets, coated side down, into the hot oil. Cook until the crust turns golden, 3 to 3 1/2 minutes. Flip and continue to cook until the fish flakes easily, 3 minutes.

* Did not include

http://www.foodnetwork.com/food/recipes/recipe/0,,FOOD_9936_36864,00.html

Number of Servings: 2

Recipe submitted by SparkPeople user BLONDEE139.





TAGS:  Fish | Dinner | Fish Dinner |

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