Mustard Crusted Tilapia Recipe

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Mustard Crusted Tilapia
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  1. Preheat oven to 375.
  2. Bake fish 10 minutes on oiled glass sheet and pull from oven.
  3. Mix mustard, Worcestershire, lemon juice, garlic powder, oregano, and cheese and baste one side of fish.
  4. Sprinkle rice flour over fish till thinly covered.
  5. Bake for another 10 minutes until crust is brown and bubbly.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 139.48 Kcal (584 kJ)
Calories from fat 25.47 Kcal
% Daily Value*
Total Fat 2.83g 4%
Cholesterol 57.74mg 19%
Sodium 140.17mg 6%
Potassium 381.33mg 8%
Total Carbs 5.28g 2%
Sugars 0.37g 1%
Dietary Fiber 0.27g 1%
Protein 23.72g 47%
Vitamin C 0.9mg 2%
Iron 1.4mg 8%
Calcium 37.1mg 4%
Amount Per 100 g
Calories 109.68 Kcal (459 kJ)
Calories from fat 20.03 Kcal
% Daily Value*
Total Fat 2.23g 4%
Cholesterol 45.4mg 19%
Sodium 110.22mg 6%
Potassium 299.85mg 8%
Total Carbs 4.15g 2%
Sugars 0.29g 1%
Dietary Fiber 0.21g 1%
Protein 18.65g 47%
Vitamin C 0.7mg 2%
Iron 1.1mg 8%
Calcium 29.1mg 4%

* 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.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3
  • 3

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • sugar free

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