You can use other delicate white fish in this recipe (like pickerel). Serve with vegetables. It's fast and healthy.
If tilapia is frozen, defrost in dridge overnight.
In small bowl, combine yogurt, cilantro (or parsley), green onions, lime zest and lime juice. Set aside.
Sprinkle both sides of tilapia with salt and pepper. Coat in flour. In large skillet, heat olive oil and butter over medium-heat heat. Fry fish, turning once until golden ad fish flakes easily with fork (about 2 minutes per side, 4 minutes total).
Serve with yogurt sauce.
WW Power Points: 7 per serving
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (165g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 196 | ||
Calories from Fat: 36 (18%) | ||
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Amt Per Serving | % DV | |
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Total Fat 4g | 5 % | |
Saturated Fat 1.2g | 6 % | |
Monounsaturated Fat 2g | ||
Polyunsanturated Fat 0.8g | ||
Cholesterol 57.1mg | 18 % | |
Sodium 66.4mg | 2 % | |
Potassium 438.1mg | 12 % | |
Total Carbohydrate 14.7g | 4 % | |
Dietary Fiber 1.4g | 5 % | |
Sugars, other 13.4g | ||
Protein 25.6g | 37 % | |
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: 196
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
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