Lemon-Dill Filets and Brown Rice
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 284.5
- Total Fat: 13.2 g
- Cholesterol: 91.4 mg
- Sodium: 472.9 mg
- Total Carbs: 20.0 g
- Dietary Fiber: 1.0 g
- Protein: 20.8 g
View full nutritional breakdown of Lemon-Dill Filets and Brown Rice calories by ingredient
Introduction
A delightfully refreshing meal, the fish is crisp but stays moistI recomend using basa (swai) filets instead of tilapia. A delightfully refreshing meal, the fish is crisp but stays moist
I recomend using basa (swai) filets instead of tilapia.
Number of Servings: 4
Ingredients
-
1/3 Cup Bisquick
1 tsp dill weed
1 tsp lemon peel
1/3 Cup bread crumbs
1/2 tsp salt
2 Tilapia Filets (13oz)
3 Tbsp Olive Oil
1 Egg
1 C brown rice
2 C water
Directions
Makes 4 servings
Put the brown rice and water on to cook, this will take about 30 minutes. While cooking the rice combine the first 5 ingredients in a shallow dish.
Beat the egg
Cut the filets in two (making four pieces total)
Dredge the fish in the egg then in the crumb mixture
Heat oil in a frying pan
Place all breaded filets in the pan and cook 3-5 min on each side
Flip, cook for 3-5 min
Test fish for doneness (should flake with a fork)
Serve!
Number of Servings: 4
Recipe submitted by SparkPeople user AUDFISH7.
Put the brown rice and water on to cook, this will take about 30 minutes. While cooking the rice combine the first 5 ingredients in a shallow dish.
Beat the egg
Cut the filets in two (making four pieces total)
Dredge the fish in the egg then in the crumb mixture
Heat oil in a frying pan
Place all breaded filets in the pan and cook 3-5 min on each side
Flip, cook for 3-5 min
Test fish for doneness (should flake with a fork)
Serve!
Number of Servings: 4
Recipe submitted by SparkPeople user AUDFISH7.