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Nutritional Guidelines (per serving) | |
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266 | Calories |
17g | Fat |
26g | Carbs |
4g | Protein |
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Nutrition Facts | |
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Servings: 6-8 fillets (4-6 Servings) | |
Amount per serving | |
Calories | 266 |
% Daily Value* | |
Total Fat 17g | 21% |
Saturated Fat 2g | 11% |
Cholesterol 5mg | 2% |
Sodium 447mg | 19% |
Total Carbohydrate 26g | 9% |
Dietary Fiber 5g | 17% |
Protein 4g | |
Calcium 85mg | 7% |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. |
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)
Serve this flavorful tilapia with french fries, roasted potatoes, or rice, along with your family's favorite vegetables. Steamed broccoli or green beans are excellent choices.
Ingredients
- 2 to 3 tablespoons vegetable oil
- 1 cup fine dry breadcrumbs, or panko crumbs
- 1/2 teaspoon salt
- 1/4 teaspoon ground paprika
- 1/4 teaspoon onion powder
- Dash leaf thyme
- Dash ground pepper
- 1 teaspoon parsley flakes
- 6 to 8 tilapia fillets
- 1/3 cup Creole mustard or a spicy brown mustard
- 1/3 cup light mayonnaise
Steps to Make It
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Heat oil in a large skillet over medium heat.
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If using panko crumbs, put them in a food processor with the seasonings; process until the breadcrumbs are quite fine.
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In a small bowl, combine the mustard and mayonnaise; generously coat tilapia fillets with the mixture then coat with breadcrumbs.
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Fry the coated tilapia fillets in the hot oil in a single layer, turning carefully after about 3 to 4 minutes. Cook for about 3 to 4 minutes longer, or until cooked through and lightly browned.
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