crisp oven-fried tilapia
- Number of Servings: 4
Ingredients
*Tilapia, 16 oz (remove)Egg substitute, liquid (Egg Beaters), .5 cup (remove)Parsley, 3 tbsp (remove)creole seasoning, 2 tsp (remove)Kashi Go Lean Cereal, 1.5 cup (1 serving) (remove)
heat oven to 425 f. combine egg substitute and 1 tsp creole seasonings, set aside. in a plate combine bran flakes(pulse in a food processor to the consistency of bread crumbs) parsley and the rest of seasonings plus salt and black pepper if desired. dip each fish filet in egg substitute, turning to coat evenly. place filets in crumbs mixture turning to coat evenly. coat brolier pan with olive oil cooking spray. bake 15 min. or until fish flakes easily with fork and is golden brown.
makes 4 servings.
Number of Servings: 4
Recipe submitted by SparkPeople user DANUTA28.
makes 4 servings.
Number of Servings: 4
Recipe submitted by SparkPeople user DANUTA28.
Nutritional Info Amount Per Serving
- Calories: 182.8
- Total Fat: 3.3 g
- Cholesterol: 46.0 mg
- Sodium: 716.7 mg
- Total Carbs: 11.6 g
- Dietary Fiber: 3.8 g
- Protein: 30.8 g
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