Parmesan Crusted Tilapia

Fish in 3 Simple Steps

Prep: 10 Min | Cook: 10 Min

Pair this tasty fish with brown rice and a side salad for a well-balanced meal.

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Ingredients:


1 ½ lb Tilapia
2/3 cup Unbleached White Flour
1/2 tsp Pepper
1 tsp Salt
3 Large Eggs, Beaten
3/4 cup Whole Grain Bread Crumbs
1/4 cup Parmesan Cheese
1/4 tsp Grated Lemon Peel
3 Tbsp Olive Oil


Directions:


  1. Mix salt and pepper with flour in one bowl, mix breadcrumbs with lemon peel in a second, and beat eggs in a third bowl.
  2. Dredge cut pieces of fish first in flour mixture, next in egg, and lastly in the breadcrumb mixture.
  3. Saute in a skillet with olive oil. Serve with lemon wedge.


Nutrition Facts

Servings: 6

Amount per Serving

Calories: 360

Total Fat: 14g

Cholesterol: 160mg

Sodium: 650mg

Total Carbohydrate: 21g

- Dietary Fiber: 1g

- Sugars: 1g

Protein: 37g


Vitamin A: 4%

Vitamin D: 50%

Vitamin E: 10%

Vitamin K: 8%

Thiamin: 25%

Riboflavin: 20%

Niacin: 35%

Vitamin B12: 40%


These percentages represent the suggested daily healthy adult dose for vitamins and minerals.

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