"Fish Stick" - Style Filets
- Number of Servings: 6
Ingredients
6 - 4oz Tilapia Filets1/2 Cup Whole Wheat Flour3 Large Eggs (whites only)3/4 Cup Panko Bread Crumbs4 Tbsp Olive OilKetchup for Serving (1 tbsp per serving)
Dust filets with flour, dip in egg whites and roll in panko bread crumbs.
Spray a large skillet with cooking spray and heat to medium-high. Place 2 tbsp of olive oil in skillet and place 3 filets in the skillet. Cook on each side for 4-5 minutes. Remove filets and add remaining olive oil and filets.
Serve with ketchup. Makes 6 four oz filets.
Number of Servings: 6
Recipe submitted by SparkPeople user AURXDOC05.
Spray a large skillet with cooking spray and heat to medium-high. Place 2 tbsp of olive oil in skillet and place 3 filets in the skillet. Cook on each side for 4-5 minutes. Remove filets and add remaining olive oil and filets.
Serve with ketchup. Makes 6 four oz filets.
Number of Servings: 6
Recipe submitted by SparkPeople user AURXDOC05.
Nutritional Info Amount Per Serving
- Calories: 289.9
- Total Fat: 11.4 g
- Cholesterol: 55.0 mg
- Sodium: 282.5 mg
- Total Carbs: 20.8 g
- Dietary Fiber: 1.2 g
- Protein: 25.3 g