Pan-fried Tilapia
Nutritional Info
- Servings Per Recipe: 4
- 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
View full nutritional breakdown of Pan-fried Tilapia calories by ingredient
Number of Servings: 4
Ingredients
-
2 tbsp all purpose flour
1 tsp lemon pepper seasoning
4 tbsp vegetable oil
4 - 4 oz. tilapia filets
1.5 c. panko breading
1 egg
Directions
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.