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You will need 3 bowls, wide enough to dip the fish in.
Drizzle a 9? x 13? pan with olive oil, spread around.
In 1 bowl, put the flour and salt & pepper (mix together). In the 2nd bowl, put the eggs ~ beaten a bit. In 3rd bowl, put the Panko, paprika, garlic powder and Italian seasoning (mix together).
Dip the tilapia filets in the flour, then egg, then Panko.
Place the fish on the olive oil coated pan. Bake @ 450° for about 12-15 minutes, till fish is flakey and cooked through.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (1128g) | ||
Recipe Makes: 1 Servings | ||
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Calories: 1565 | ||
Calories from Fat: 176 (11%) | ||
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Amt Per Serving | % DV | |
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Total Fat 19.5g | 26 % | |
Saturated Fat 7.8g | 39 % | |
Monounsaturated Fat 6.1g | ||
Polyunsanturated Fat 5.6g | ||
Cholesterol 345.8mg | 106 % | |
Sodium 1398mg | 48 % | |
Potassium 2652.2mg | 70 % | |
Total Carbohydrate 191.1g | 56 % | |
Dietary Fiber 5.4g | 22 % | |
Sugars, other 185.7g | ||
Protein 157.8g | 225 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 1565
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