Tender Tilapia Filets covered in seasoned panko crumbs. Light and crispy and delicious.
Pre heat oven to 350 degrees Coat bottom of a square baking dish with non-stick spray. Mix panko crumbs, garlic and Italian herbs in a pie tin. Dip entire filet in scrambled egg. Coat entire filet with seasoned crumb mixture. Place coated filet in baking dish. Cook filets 25 minutes. Serve immediately with steamed brocolli for a low cal, low fat wonderful dinner.
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Serving Size: 1 Serving (143g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 183 | ||
Calories from Fat: 36 (20%) | ||
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Amt Per Serving | % DV | |
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Total Fat 4g | 5 % | |
Saturated Fat 1.4g | 7 % | |
Monounsaturated Fat 0.5g | ||
Polyunsanturated Fat 0.2g | ||
Cholesterol 92.4mg | 28 % | |
Sodium 142.2mg | 5 % | |
Potassium 21.8mg | 1 % | |
Total Carbohydrate 13.3g | 4 % | |
Dietary Fiber 1.1g | 4 % | |
Sugars, other 12.2g | ||
Protein 23.6g | 34 % | |
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: 183
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