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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 467.7
  • Total Fat: 26.3 g
  • Cholesterol: 24.9 mg
  • Sodium: 420.4 mg
  • Total Carbs: 25.0 g
  • Dietary Fiber: 4.4 g
  • Protein: 40.0 g

View full nutritional breakdown of Tilapia "Clubs" calories by ingredient
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Tilapia "Clubs"

Submitted by: GOLDIELOX4

Introduction

Great Rachael Ray recipe! High in nutrients and VERY filling! Great Rachael Ray recipe! High in nutrients and VERY filling!
Number of Servings: 4

Ingredients

    -8 Turkey slices bacon
    -1 cup flour
    -1 cup cornmeal
    -2 teaspoons dried or 2 tablespoons chopped fresh dill (eyeball it)
    -2 teaspoons ground coriander (about 2/3 palmful)
    -1 teaspoon chili powder (about 1/3 palmful)
    -4 large tilapia fillets (2 to 2 1/2 pounds total), halved crosswise
    -Salt and pepper
    -5 tablespoons extra-virgin olive oil (EVOO)
    -1 romaine lettuce heart, shredded
    -2 plum tomatoes, halved lengthwise and thinly sliced crosswise
    -Juice of 1 lemon


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Directions

1. Position a rack on the top shelf of the oven and preheat to 375°. Arrange the bacon in a single layer on a broiler pan and roast until crisp, 20 to 25 minutes; halve crosswise.

2. On a plate, combine the flour, cornmeal, dill, coriander and chili powder. Season the tilapia with salt and pepper on both sides and coat with the flour mixture.

3. In a large nonstick skillet, heat 3 tablespoons EVOO, 3 turns of the pan, over medium-high heat. Working in 2 batches, add the fish and cook, turning once, until dark golden, 8 to 10 minutes total.

4. In a bowl, toss the lettuce and tomatoes with the lemon juice, remaining 2 tablespoons EVOO and salt and pepper to taste.

5. On each of 4 plates, layer a piece of tilapia, 2 bacon strips, a pile of salad, another piece of tilapia, 2 more bacon strips and more salad.

Number of Servings: 4

Recipe submitted by SparkPeople user GOLDIELOX4.





TAGS:  Fish | Dinner | Fish Dinner |

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Member Ratings For This Recipe



  • 1 of 1 people found this review helpful
    I agree.. that is not an outrageous amount of calories for a dinner. If it fills you up, 500 is not bad at all. Also there is a ton of protein in this dish, which is great. I agree that turkey bacon is high in sodium, though. I will try this soon :) - 4/24/09

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  • Will try for dinner - 4/25/09

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  • 0 of 2 people found this review helpful
    This has an outrageous amount of calories! - 4/24/09

    Reply from GOLDIELOX4 (4/24/09)
    I believe that almost 500 calories is a very reasonable amount for a dinner. If we are all working out as we should, our body needs more fuel in order to burn more fat. 300 calorie meals just won't be able to jump start your metabolism. An easy cut to this recipe is the turkey bacon.


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  • 0 of 1 people found this review helpful
    be careful-lots of sodium in turkey bacon - 4/23/09

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  • very good - 4/23/09

    Was this review helpful?   yes  No