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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 188.8
  • Total Fat: 4.1 g
  • Cholesterol: 108.1 mg
  • Sodium: 69.0 mg
  • Total Carbs: 8.6 g
  • Dietary Fiber: 0.6 g
  • Protein: 23.9 g

View full nutritional breakdown of Marinated/Oven-Fried Tilapia calories by ingredient
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Marinated/Oven-Fried Tilapia

Submitted by: QAS1999

Introduction

This can also be used with any white fish, or with chicken or pork (you'll need to adjust the cooking time with the chicken or pork). This recipe is also low-sodium (less than 70 mg per serving), though not low cholesterol thanks to the egg. If you have another binding agent you like, feel free (and let me know, would you?). Only 1/2 of the marinade and coating ingredients were included in the nutritional info since there's always some left over. This can also be used with any white fish, or with chicken or pork (you'll need to adjust the cooking time with the chicken or pork). This recipe is also low-sodium (less than 70 mg per serving), though not low cholesterol thanks to the egg. If you have another binding agent you like, feel free (and let me know, would you?). Only 1/2 of the marinade and coating ingredients were included in the nutritional info since there's always some left over.
Number of Servings: 2

Ingredients

    1/2 cup white wine
    1/2 tbsp olive oil
    1/2 tbsp lemon juice
    1 tbsp dried minced garlic
    1/4 tsp lemon pepper
    1/8 tsp dried thyme
    1/4 tsp dried tarragon
    2 tsp dried dill
    1/2 tsp dried lemon peel
    1/2 pound tilapia fillets
    1 large egg, mixed with a little water to form a wash
    1/2 cup panko-style bread crumbs

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Directions

1. Combine wine, olive oil, lemon juice, and herbs/spices. Add fish and marinate for at least 1 hour.
2. Preheat oven to 400 deg. F.
3. Remove fish from marinade and let drip for a moment. Dip in egg wash then coat with bread crumbs.
4. Spray baking sheet with cooking spray where fish will be laying, place fish, then spray the top of the fish.
5. Bake at 400 deg. F. for 10 to 15 minutes, or until fish flakes easily with a fork.

Number of Servings: 2

Recipe submitted by SparkPeople user QAS1999.






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