Panko Encrusted Tilapia Fillets Recipe

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Panko Encrusted Tilapia Fillets
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Ingredients
10
Count
Nutrition
329
Calories
Total time
20
Minutes
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Ingredients:

Directions:

  1. In 3 pie plate sized dishes, put egg white, flour and crumbs.
  2. Combine crumbs with seasonings.
  3. Dredge fish on both sides in flour,.
  4. Shaking exess.
  5. Dip next in egg white on both sides.
  6. And then place in crumbs.
  7. Make sure to press firmly on both sides, so the crumbs will stick.
  8. Heat a large, non stick, pan over medium heat.
  9. Add 1 tablespoons oil.
  10. Add both fillets and cook until golden.
  11. About 5 minutes.
  12. Flip over and add remaning oil.
  13. Swirl pan so fish moves and is coated with the oil.
  14. Continue browning until fish is cooked.
  15. About another 5 minutes.
  16. Serve hot.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 329.18 Kcal (1378 kJ)
Calories from fat 170.53 Kcal
% Daily Value*
Total Fat 18.95g 29%
Cholesterol 49.59mg 17%
Sodium 1516.65mg 63%
Potassium 394.85mg 8%
Total Carbs 14.76g 5%
Sugars 0.23g 1%
Dietary Fiber 1.19g 5%
Protein 27.39g 55%
Vitamin C 5.7mg 10%
Iron 2.1mg 12%
Calcium 26.4mg 3%
Amount Per 100 g
Calories 147.81 Kcal (619 kJ)
Calories from fat 76.57 Kcal
% Daily Value*
Total Fat 8.51g 29%
Cholesterol 22.27mg 17%
Sodium 681.03mg 63%
Potassium 177.3mg 8%
Total Carbs 6.63g 5%
Sugars 0.1g 1%
Dietary Fiber 0.53g 5%
Protein 12.3g 55%
Vitamin C 2.6mg 10%
Iron 0.9mg 12%
Calcium 11.8mg 3%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7.9
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free,
  • sugar free

Bad Points

  • High in Sodium

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