Veggie Coated Tilapia
Created by Derf on November 11, 2011
- Servings: 2
- Prep Time: 15m
- Cook Time: 10m
- Recipe #7190
Ingredients
- 1 red bell pepper (use 1/4 of the pepper, chopped fine
- 6 green onions, chopped fine
- 1 tablespoon olive oi
- 1 tablespoon low-sodium soy sauce
- 1 teaspoon Worcestershire sauce
- 1 large egg
- 1/2 cup all-purpose flour
- 1/2 teaspoon garlic salt
- 1/2 teaspoon black pepper, freshly ground
- 1 tablespoon olive oil
- 12 ounces fresh tilapia fish (2 fillets/6 ounce each)
How to Make
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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.
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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.
Nutritional Facts
- 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