Directions:
- Prep the tilapia - Defrost in package, if necessary, rinse and place in glass or plastic bowl. Cover with milk and set aside for 30 minute to soak out as much of the strong flavor as possible - the milk will turn pink.
- Using a microplane, zest the lemon, removing as much as possible without getting any of the pith. Juice the lemon and set both the juice and zest aside.
- Preheat an electric skillet to 375°F.
- Remove the tilapia from the milk and discard the milk. Lightly bread the fish with the fish fry. Add a small amount of olive oil to the skillet and distribute evenly. Place the filets in the oil and fry until the fish is just flaky and the breading is a medium brown.
- While the fish is cooking, melt the butter in a small saucepan. add the lemon zest and stir until combined. Whisk in the lemon juice until fully incorporated. You can add more fresh not-from-concentrate lemon juice to taste.
- Remove the cooked filets from the skillet, drain on a paper towel. Plate the fish and drizzle the sauce over to taste. Serve with risotto or pilaf and a green vegetable such as asparagus or broccoli.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 327.08 Kcal (1369 kJ) | ||
| Calories from fat | 181.58 Kcal | ||
| % Daily Value* | |||
| Total Fat | 20.18g | 31% | |
|---|---|---|---|
| Cholesterol | 102.44mg | 34% | |
| Sodium | 126.81mg | 5% | |
| Potassium | 490.75mg | 10% | |
| Total Carbs | 5.28g | 2% | |
| Sugars | 2.33g | 9% | |
| Dietary Fiber | 0.29g | 1% | |
| Protein | 32.11g | 64% | |
| Vitamin C | 5.1mg | 9% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 1.7mg | 9% | |
| Calcium | 85.9mg | 9% | |
| Amount Per 100 g | |||
| Calories | 148.63 Kcal (622 kJ) | ||
| Calories from fat | 82.51 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.17g | 31% | |
|---|---|---|---|
| Cholesterol | 46.55mg | 34% | |
| Sodium | 57.62mg | 5% | |
| Potassium | 223mg | 10% | |
| Total Carbs | 2.4g | 2% | |
| Sugars | 1.06g | 9% | |
| Dietary Fiber | 0.13g | 1% | |
| Protein | 14.59g | 64% | |
| Vitamin C | 2.3mg | 9% | |
| Iron | 0.8mg | 9% | |
| Calcium | 39mg | 9% | |
* 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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