Directions:
- Chop up onion, green pepper, garlic, and cilantro and set aside.
- Mix flour, cornmeal, salt, and pepper and spread on a plate. (omit cornmeal for faster cooking time).
- Cut up each tilapia filet into 3 or 4 strips.
- Coat tilapia with the flour mixture.
- In a large frying pan, add 2 or 3 tablespoons oil and then add the fish.
- Flip over the fish when golden until both sides are cooked, adding rest of oil as needed.
- Remove fish from pan and set aside.
- Add onion, green pepper, garlic, and cilantro mixture and stir fry them in the remaining oil until onion is translucent.
- Add the tomatoes and the fish, folding the sauce over the fish gently.
- Heat through at medium temperature and serve over white rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 634.45 Kcal (2656 kJ) | ||
| Calories from fat | 249.67 Kcal | ||
| % Daily Value* | |||
| Total Fat | 27.74g | 43% | |
|---|---|---|---|
| Cholesterol | 151.17mg | 50% | |
| Sodium | 757.49mg | 32% | |
| Potassium | 1418.85mg | 30% | |
| Total Carbs | 34.91g | 12% | |
| Sugars | 8.11g | 32% | |
| Dietary Fiber | 5.24g | 21% | |
| Protein | 65.26g | 131% | |
| Vitamin C | 47.7mg | 80% | |
| Iron | 5.7mg | 32% | |
| Calcium | 135.5mg | 14% | |
| Amount Per 100 g | |||
| Calories | 110.09 Kcal (461 kJ) | ||
| Calories from fat | 43.32 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.81g | 43% | |
|---|---|---|---|
| Cholesterol | 26.23mg | 50% | |
| Sodium | 131.44mg | 32% | |
| Potassium | 246.21mg | 30% | |
| Total Carbs | 6.06g | 12% | |
| Sugars | 1.41g | 32% | |
| Dietary Fiber | 0.91g | 21% | |
| Protein | 11.33g | 131% | |
| Vitamin C | 8.3mg | 80% | |
| Iron | 1mg | 32% | |
| Calcium | 23.5mg | 14% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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