Veggie Coated Tilapia

15m
Prep Time
10m
Cook Time
25m
Ready In


"A healthy and tasty serving of Tilapia fish"

Original is 2 servings

Nutritional

  • Serving Size: 1 (297 g)
  • Calories 540.6
  • Total Fat - 25.1 g
  • Saturated Fat - 5 g
  • Cholesterol - 168.8 mg
  • Sodium - 755.1 mg
  • Total Carbohydrate - 28.5 g
  • Dietary Fiber - 2.2 g
  • Sugars - 2 g
  • Protein - 47.8 g
  • Calcium - 54.4 mg
  • Iron - 3.1 mg
  • Vitamin C - 21.8 mg
  • Thiamin - 0.5 mg

Step by Step Method

Step 1

Place first 6 ingredients in a food processor or blender, pulse until small chunks of the pepper and onion are left; remove to a plate. On a second plate add the flour, garlic salt and pepper; mix together.

Step 2

Add second amount of olive oil to frypan heat to a sizzle over high heat, reduce heat to add fish fillets. Rinse the tilapia fillets under cold water, dry with paper towel. Spray fillets all over with veggies spray; dredge in flour mixture shaking off excess. Coat well with the processed veggie/egg mix; immediately place into heated frypan. Cook fillets approximatey 5 minutes on each side depending on thickness of fish, the first side should be well browned. Carefully turn over once.

Tips


No special items needed.

2 Reviews

Bergy

Fabulous flavour and very attractive. Derf I hope you will forgive me but I did take some liberties with the recipe. I wanted to keep the flavour but cut back a bit of calories and fat. I used halibut filets (on sale), placed them in a baking dish, omitted the egg and flour. Mixed together the red pepper green onion, soy & worchestershire sauce. Spooned the mixture over the fish and baked it in a 400f oven for 15 minutes. This will be one of our favorite fish recipes Thanks for a lovely dinner. Made again for the Cookathon Oct/13 Followed the instuctions except I baked it Delish. 17 Feb 15 Enjoyed my dinner and happy memories of you Derf.8 Sept 15 Made exactly as written I have enjoyed this recipe so many times

5.0

review by:
(17 Nov 2012)

QueenBea

What a lovely recipe this is. I did double dip the fillets in the veggie mixture as there was lots of it and it turned out nicely. made for the Alphabet Soup Recipe Tag Game.

5.0

review by:
(5 Nov 2012)

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