Tilapia With Mango Salsa Recipe

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Tilapia With Mango Salsa
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Ingredients:

  • 1 lb tilapia fillet
  • 1/2 cup low-fat milk
  • 2 tbsp oil

Directions:

  1. Thaw frozen tilapia.
  2. Soak in milk for 1/2 hour discard milk no need to pat dry.
  3. Dip tilapia in panko crumbs.
  4. Saute in oil until brown on each side about 2 min per side.
  5. Serve with salsa on top.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 638.14 Kcal (2672 kJ)
Calories from fat 200.65 Kcal
% Daily Value*
Total Fat 22.29g 34%
Cholesterol 116.43mg 39%
Sodium 1950.26mg 81%
Potassium 776.29mg 17%
Total Carbs 60.76g 20%
Sugars 27.03g 108%
Dietary Fiber 1.18g 5%
Protein 50.73g 101%
Iron 3.5mg 19%
Calcium 258.8mg 26%
Amount Per 100 g
Calories 96.77 Kcal (405 kJ)
Calories from fat 30.43 Kcal
% Daily Value*
Total Fat 3.38g 34%
Cholesterol 17.65mg 39%
Sodium 295.74mg 81%
Potassium 117.72mg 17%
Total Carbs 9.21g 20%
Sugars 4.1g 108%
Dietary Fiber 0.18g 5%
Protein 7.69g 101%
Iron 0.5mg 19%
Calcium 39.2mg 26%

* 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

  • 14.4
    Points
  • 17
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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