Directions:
- Place Tilapia fillets on a plate lined with paper towels to dry off any excess moisture.
- Combine chopped coriander leaves, green onions, parsley, garlic cloves, lemon juice, egg and black pepper in a blender. Puree the herbs until smaooth.
- Pour herb paste into a dish. Add Tilapia and turn fillets coating them completely.
- Transfer marinated fish into a bag and refrigerate for 20 minutes.
- Using a large plate, mix whole wheat flour, salt and pepper.
- Preheat an electric skillet to 450°F Add half the required grape seed oil.
- Working with one fillet at a time, and keeping as much of the herb paste on the fish as possible, dredge both sides of the fillet in flour.
- Gently shake off excess flour and pace into the hot skillet.
- Repeat with remaining fillets, placing 4 pieces at a time.
- Cook Tilapia 2-3 minutes on each side, or until just lightly browned.
- Turn the fillets over very gently.
- Remove and keep warm while repeating the process with the remaining fillets.
- Serve Tilapia garnished with lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 364.97 Kcal (1528 kJ) | ||
| Calories from fat | 192.21 Kcal | ||
| % Daily Value* | |||
| Total Fat | 21.36g | 33% | |
|---|---|---|---|
| Cholesterol | 99.56mg | 33% | |
| Sodium | 1220.15mg | 51% | |
| Potassium | 298.09mg | 6% | |
| Total Carbs | 30.97g | 10% | |
| Sugars | 1.38g | 6% | |
| Dietary Fiber | 1.72g | 7% | |
| Protein | 13.42g | 27% | |
| Vitamin C | 23.8mg | 40% | |
| Iron | 4.2mg | 23% | |
| Calcium | 54.1mg | 5% | |
| Amount Per 100 g | |||
| Calories | 237.18 Kcal (993 kJ) | ||
| Calories from fat | 124.91 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.88g | 33% | |
|---|---|---|---|
| Cholesterol | 64.7mg | 33% | |
| Sodium | 792.93mg | 51% | |
| Potassium | 193.72mg | 6% | |
| Total Carbs | 20.13g | 10% | |
| Sugars | 0.9g | 6% | |
| Dietary Fiber | 1.11g | 7% | |
| Protein | 8.72g | 27% | |
| Vitamin C | 15.5mg | 40% | |
| Iron | 2.7mg | 23% | |
| Calcium | 35.2mg | 5% | |
* 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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