Crispy Lemon Tilapia

Crispy Lemon Tilapian is a dairy free and pescatarian main course. This recipe serves 4. One serving contains 264 calories, 38g of protein, and 8g of fat. For $3.54 per serving, this recipe covers 19% of your daily requirements of vitamins and minerals. 199 people have tried and liked this recipe. A mixture of egg substitute, tilapia, garlic salt, and a handful of other ingredients are all it takes to make this recipe so flavorful. From preparation to the plate, this recipe takes about 45 minutes. It is brought to you by Normal Cooking. Overall, this recipe earns a spectacular spoonacular score of 95%. Crispy Tilapia Fingers With Lemon & Garlic Mayonnaise, Crispy Oven-Baked Tilapia with Lemon-Tomato Fettuccine, and Crispy Tilapia are very similar to this recipe.

Servings: 4

 

Ingredients:

1/2 cup fat free egg substitute

4 Tbsp All-Purpose flour

2/3 cup French fried onions, crushed

1/2 tsp garlic salt

2 tsp lemon zest

4 tilapia fillets

Equipment:

oven

bowl

baking sheet

Cooking instruction summary:

Preheat oven to 400 degrees F.Place flour in a shallow bowl. Pour egg substitute in a 2nd bowl. Combine fried onion crumbs, lemon zest, and garlic salt in a 3rd bowl.Dredge fillets in flour, then dip into egg substitute, then roll in onion crumbs.Place on sprayed baking sheet. Bake 10 min. @ 400 or until flakey.

 

Step by step:


1. Preheat oven to 400 degrees F.

2. Place flour in a shallow bowl.

3. Pour egg substitute in a 2nd bowl.

4. Combine fried onion crumbs, lemon zest, and garlic salt in a 3rd bowl.Dredge fillets in flour, then dip into egg substitute, then roll in onion crumbs.

5. Place on sprayed baking sheet.

6. Bake 10 min. @ 400 or until flakey.


Nutrition Information:

Quickview
264k Calories
38g Protein
7g Total Fat
10g Carbs
40% Health Score
Limit These
Calories
264k
13%

Fat
7g
12%

  Saturated Fat
2g
18%

Carbohydrates
10g
3%

  Sugar
0.69g
1%

Cholesterol
85mg
28%

Sodium
519mg
23%

Get Enough Of These
Protein
38g
76%

Selenium
86µg
124%

Vitamin B12
2µg
47%

Vitamin D
5µg
38%

Vitamin B3
7mg
36%

Phosphorus
319mg
32%

Potassium
589mg
17%

Vitamin B6
0.32mg
16%

Vitamin B2
0.27mg
16%

Folate
59µg
15%

Vitamin B5
1mg
14%

Magnesium
52mg
13%

Vitamin B1
0.17mg
11%

Iron
1mg
11%

Vitamin E
1mg
8%

Copper
0.15mg
7%

Zinc
0.92mg
6%

Manganese
0.12mg
6%

Calcium
42mg
4%

Vitamin K
2µg
2%

Vitamin C
1mg
2%

Vitamin A
71IU
1%

Fiber
0.31g
1%

covered percent of daily need
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Food Trivia

The ancient Greeks chewed a gum-like substance called mastic that came from the bark of a tree.

Food Joke

A man walks into a restaurant with an ostrich behind him, and as he sits, the waitress comes over and asks for their order. The man says,"I'll have a hamburger, fries and a coke," and turns to the ostrich. "What's yours?" "I'll have the same," says the ostrich. A short time later the waitress returns with the order. "That will be $6.40 please," and the man reaches into his pocket and pulls out exact change for payment. The next day, the man and the ostrich come again and the man says, "I'll have a hamburger, fries and a coke," and the ostrich says, "I'll have the same." Once again the man reaches into his pocket and pays with exact change. This becomes a routine until late one evening, the two enter again. "The usual?" asks the waitress. "No, this is Friday night, so I will have a steak, baked potato and salad," says the man. "Same for me," says the ostrich. A short time later the waitress comes with the order and says, "That will be $12.62." Once again the man pulls exact change out of his pocket and places it on the table. The waitress can't hold back her curiosity any longer. "Excuse me, sir. How do you manage to always come up with the exact change out of your pocket every time?" "Well," says the man, "several years ago I was cleaning the attic and I found an old lamp. When I rubbed it a Genie appeared and offered me two wishes. My first wish was that if I ever had to pay for anything, just put my hand in my pocket, and the right amount of money would always be there." "That's brilliant!" says the waitress. "Most people would wish for a million dollars or something, but you'll always be as rich as you want for as long as you live!" "That's right! Whether it's a gallon of milk or a Rolls Royce, the exact money is always there," says the man. The waitress asks, "One other thing, sir, what's with the ostrich?" The man replies, "My second wish was for a chick with long legs.

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