Pan-fried Tilapia
- Number of Servings: 4
Ingredients
2 tbsp all purpose flour1 tsp lemon pepper seasoning4 tbsp vegetable oil4 - 4 oz. tilapia filets1.5 c. panko breading1 egg
Beat egg in bowl, set aside.
Mix flour and lemon pepper seasoning on plate.
Pour panko breading on another plate.
Coat filets in egg, dredge in flour mix, and coat with panko breading.
Heat 2 tbsp. oil in 10-in. nonstick pan on medium-high heat. Place 2 filets in pan, cook 3 minutes per side, or until fish is white throughout and juices run clear.
Enjoy!
Number of Servings: 4
Recipe submitted by SparkPeople user CGTAYLOR.
Mix flour and lemon pepper seasoning on plate.
Pour panko breading on another plate.
Coat filets in egg, dredge in flour mix, and coat with panko breading.
Heat 2 tbsp. oil in 10-in. nonstick pan on medium-high heat. Place 2 filets in pan, cook 3 minutes per side, or until fish is white throughout and juices run clear.
Enjoy!
Number of Servings: 4
Recipe submitted by SparkPeople user CGTAYLOR.
Nutritional Info Amount Per Serving
- Calories: 334.3
- Total Fat: 18.0 g
- Cholesterol: 108.1 mg
- Sodium: 142.4 mg
- Total Carbs: 17.1 g
- Dietary Fiber: 1.2 g
- Protein: 26.9 g
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