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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 347.8
  • Total Fat: 23.5 g
  • Cholesterol: 2.1 mg
  • Sodium: 296.3 mg
  • Total Carbs: 12.6 g
  • Dietary Fiber: 2.0 g
  • Protein: 24.6 g

View full nutritional breakdown of Parmesan Pine Nut Tilapia calories by ingredient
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Parmesan Pine Nut Tilapia

Submitted by: DSCOTT525

Introduction

A healthy dinner alternative... a light white fish... full of flavor and great served with broccoli and rice. A healthy dinner alternative... a light white fish... full of flavor and great served with broccoli and rice.
Number of Servings: 2

Ingredients

    2 - 3.5 oz. fresh tilapia filets
    1 tbsp grated parmesan cheese
    1 tbsp ground flax seed
    2 tbsp seasoned bread crumbs
    2 tbsp pine nuts, chopped fine
    1 egg white, whisked
    1 tsp chopped garlic
    2 tbsp olive oil

Directions

1. Mix parmesan cheese, bread crumbs, flax seed and chopped pine nuts.

2. Dip fish filet in egg mixture to coat.

3. Coat both sides of fish filet in bread crumb mixture.

4. Pre-heat olive oil and chopped garlic in skillet.

5. Cook fish on both sides until done... about 5 - 7 minutes per side, depending on the thickness of each filet. You will know it's done when you insert fork and it's really flaky and white.

Serve with broccoli and rice.


Number of Servings: 2

Recipe submitted by SparkPeople user DSCOTT525.





TAGS:  Fish | Dinner | Fish Dinner |

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