Pan fried tilapia

Name: Pan fried tilapia Recipe
Yield: 4
Ingredients: 1.5 tbsp whole wheat flour; 1.5 tbsp ground flax; 1.5 tbsp wheat germ; garlic salt; any other dry herb or seasoning mix; 1 tbsp butter; 4 3.5 oz tilapia fillets

Number of Servings: 4

Ingredients

1.5 tbsp whole wheat flour1.5 tbsp ground flax1.5 tbsp wheat germgarlic salt any other dry herb or seasoning mix1 tbsp butter4 3.5 oz tilapia fillets

Directions

Spray non stick pan with Olive Oil Pam and melt butter. Rinse 4 tilapia fillets and dredge in dry mix. Place in pan and cook for about 4 minutes per side.

Number of Servings: 4

Recipe submitted by SparkPeople user SCRAP2DAY.

Servings Per Recipe: 4

Nutritional Info Amount Per Serving

Calories: 143.7
Total Fat: 5.8 g
Cholesterol: 47.6 mg
Sodium: 218.0 mg
Total Carbs: 3.0 g
Dietary Fiber: 0.8 g
Protein: 21.0 g

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