Veggie Coated Tilapia
Recipe: #7190
November 11, 2011
Categories: Tilapia, Onions, Peppers, Pacific Northwest Pacific Rim, Diabetic, Heart Healthy, High Protein, Low Carbohydrate, Non-Dairy, more
"A healthy and tasty serving of Tilapia fish"
Ingredients
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.