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Nutritional Info
  • Servings Per Recipe: 5
  • Amount Per Serving
  • Calories: 147.9
  • Total Fat: 6.4 g
  • Cholesterol: 44.0 mg
  • Sodium: 40.0 mg
  • Total Carbs: 1.3 g
  • Dietary Fiber: 0.6 g
  • Protein: 17.4 g

View full nutritional breakdown of Pan smeared CRISPY Tilapia calories by ingredient
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Pan smeared CRISPY Tilapia

Submitted by: NITAINMN

Introduction

This is so easy to prepare ( in less than 5 minutes), is crispy like the fried fish and delicious! This is so easy to prepare ( in less than 5 minutes), is crispy like the fried fish and delicious!
Number of Servings: 5

Ingredients

    *Tilapia filet, 16 oz frozen, defrosted (I just leave the fillet with the plastic on in a bowl filled with cold water as I get all my ingredients together ) A bag usually contains 5 fillets.
    coriander powder, 5 serving 1 tbsp.
    Chili powder, .5 tbsp
    Paprika, .5 tbsp
    Asafoetida / Hing powder, 0.5 tsp
    Turmeric, ground, .5 tsp
    Garlic powder, .3 tbsp
    Swad brand Idli Rava ( par boiled, coarsely ground rice), 0.125 cup
    Olive Oil, 2 tbsp

Directions

Sprinkle the salt divided on all the dry fillets. Mix all the spices and sprinkle on one side of the fish. Set the fillet on a cutting board. Sprinkle the rava or cream of rice ( if you do not have, use cream of wheat) on one side of the fillet and then, let he other side of the fillet roll over the fallen rava to coat well. In themean time, pour the Olive oil into a non-stick pan and heat it on medium flame. Place each of the fillets over the oil, until you have all of them dipped in rava and in the pan. Cover tight and let cook for 3 minutes. Remove the cover and turn the fish over to brown the other side. So crispy and delicious!

Feel free to use Olive oil spray. I love my oils!!!

Number of Servings: 5

Recipe submitted by SparkPeople user NITAFROMCT.






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