Bettie's Breaded Tilapia
Nutritional Info
- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 280.1
- Total Fat: 2.9 g
- Cholesterol: 69.1 mg
- Sodium: 818.9 mg
- Total Carbs: 29.4 g
- Dietary Fiber: 1.5 g
- Protein: 30.5 g
View full nutritional breakdown of Bettie's Breaded Tilapia calories by ingredient
Introduction
Quick and easy to make. I like to replace the regular breadcrumbs with panko when I have them in the house for extra crunch! Quick and easy to make. I like to replace the regular breadcrumbs with panko when I have them in the house for extra crunch!Number of Servings: 1
Ingredients
-
1 tilapia fillet, 5 oz.
.25 cup garlic breadcrumbs or panko breadcrumbs
1 teaspoon spicy mustard
.5 teaspoon lemon juice
1 teaspoon honey
Pepper to taste
non fat cooking spray
Directions
1. Preheat oven to 400 degrees F. Coat your baking dish/aluminum foil with cooking spray so it won't stick.
2. In a small bowl combine mustard, honey and lemon juice.
3. Dip the fillet in to the mixture and make sure it is wet on both sides then bread the fillet with the breadcrumbs. (I usually have leftover breadcrumbs but I figured .25c into the calories.) Sprinkle with pepper.
4. Place the fish on aluminum foil and cook at 400 deg. F for 10 minutes then turn off the oven and let it sit in there for 5 longer to make sure it is fully cooked and flakes.
Number of Servings: 1
Recipe submitted by SparkPeople user GRIMGOOSE.
2. In a small bowl combine mustard, honey and lemon juice.
3. Dip the fillet in to the mixture and make sure it is wet on both sides then bread the fillet with the breadcrumbs. (I usually have leftover breadcrumbs but I figured .25c into the calories.) Sprinkle with pepper.
4. Place the fish on aluminum foil and cook at 400 deg. F for 10 minutes then turn off the oven and let it sit in there for 5 longer to make sure it is fully cooked and flakes.
Number of Servings: 1
Recipe submitted by SparkPeople user GRIMGOOSE.