Garlic & Parsley Roasted Tilapia
"This is out of the Costco magazine called "Fabulous food""
Original is 6 servings
Ingredients
Nutritional
- Serving Size: 1 (137.5 g)
- Calories 263.7
- Total Fat - 16.8 g
- Saturated Fat - 3.1 g
- Cholesterol - 74.8 mg
- Sodium - 130.4 mg
- Total Carbohydrate - 3.5 g
- Dietary Fiber - 0.3 g
- Sugars - 0.4 g
- Protein - 23.6 g
- Calcium - 26.9 mg
- Iron - 0.9 mg
- Vitamin C - 3.8 mg
- Thiamin - 0.1 mg
Step by Step Method
Step 1
Preheat oven to 450°F.
Step 2
In a pie plate, stir together bread crumbs, parsley, garlic, salt and pepper. In another pie plate, place the beaten egg white.
Step 3
Dip both sides of fillet into the egg white, then into the crumb mixture. Set the coated fillets aside on a plate.
Step 4
Heat oil over medium-high heat in an ovenproof skillet large enough to hold all the fillets in 1 layer. When the oil is hot, brown the fillets quickly on both sides, about 1 minute each side.
Step 5
Place the skillet in the preheated oven and roast 5-6 minutes,...just until the fish is opaque clear through and flakes easily.
Tips
No special items needed.