Parmesan-Crusted Tilapia Recipe

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Parmesan-Crusted Tilapia
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Ingredients:

Directions:

  1. Combine first 4 ingredients in a shallow dish; place eggs in another shallow dish. Rinse fillets; pat dry with paper towels. Dip fillets in egg; dredge in panko mixture.
  2. Heat a large nonstick skillet over medium heat. Add 1 tablespoon oil; swirl to coat. Add half of fillets to pan; cook 2 to 3 minutes on each side or until fish flakes easily when tested with a fork. Wipe pan with paper towels. Repeat procedure with remaining oil and fillets. Serve with lemon wedges.
  3. Kids Can Help: Let the kids dip the fish in the eggs and then into the panko mixture. It's messy, but fun!
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 876.2 Kcal (3668 kJ)
Calories from fat 542.5 Kcal
% Daily Value*
Total Fat 60.28g 93%
Cholesterol 478.6mg 160%
Sodium 1965.88mg 82%
Potassium 636.26mg 14%
Total Carbs 26.42g 9%
Sugars 2.25g 9%
Dietary Fiber 3.01g 12%
Protein 61.39g 123%
Vitamin C 29.7mg 49%
Iron 5.5mg 31%
Calcium 713.3mg 71%
Amount Per 100 g
Calories 184.77 Kcal (774 kJ)
Calories from fat 114.4 Kcal
% Daily Value*
Total Fat 12.71g 93%
Cholesterol 100.93mg 160%
Sodium 414.56mg 82%
Potassium 134.18mg 14%
Total Carbs 5.57g 9%
Sugars 0.48g 9%
Dietary Fiber 0.63g 12%
Protein 12.95g 123%
Vitamin C 6.3mg 49%
Iron 1.2mg 31%
Calcium 150.4mg 71%

* 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

  • 21.9
    Points
  • 24
    PointsPlus

Good Points

  • saturated fat free,
  • sugar free

Bad Points

  • High in Sodium

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