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 fig is also a fertility symbol and the Arab association with male genitals is so strong that the original word 'fig' is considered improper.

Food Joke

The Passover test [My thanks to Jeff G for the following] Sean is waiting for a bus when another man joins him at the bus stop. After 20 minutes of waiting, Sean takes out a sandwich from his lunch box and starts to eat. But noticing the other man watching, Sean asks, "Would you like one? My wife has made me plenty." "Thank you very much, but I must decline your kind offer," says the other man, "I’m Rabbi Levy." "Nice to meet you, Rabbi," says Sean, "but my sandwiches are alright for you to eat. They only contain cheese. There’s no meat in them." "It’s very kind of you," says Rabbi Levy, "but today we Jews are celebrating Passover. It would be a great sin to eat a sandwich because during the 8 days of Passover, we cannot eat bread. In fact it would be a sin comparable to the sin of adultery." "OK," says Sean, "but it’s difficult for me to understand the significance of what you’ve just said." Many weeks later, Sean and Rabbi Levy meet again. Sean says, "Do you remember, Rabbi, that when we last met, I offered you a sandwich which you refused because you said eating bread on Passover would be as great a sin as that of adultery?" Rabbi Levy replies, "Yes, I remember saying that." "Well, Rabbi," says Sean, "that day, I went over to my mistress’s apartment and told her what you said. We then tried out both the sins, but I must admit, we just couldn’t see the comparison."

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