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

Hot dogs were of the first food eaten on the moon. Apollo 11 astronauts Neil Armstrong and “Buzz” Aldrin Jr. ate hot dogs on their 1969 journey.

Food Joke

News We Just Couldn't Pass Up A study published in New Scientist magazine has confirmed what common sense would dictate -- when porcupines mate, they do it very carefully. Tom Kroon won't have to worry about finding parking space near his house in Grand Rapids, Mich. Kroon, 64, refused to be evicted from the only home he has ever known, so city officials will build a public parking lot around it. Virginia Beach, Va., bank tellers handed over the loot when a robber demanded cash. They also slipped in an explosive dye pack that burns at about 400 degrees. The crook stuffed the loot down the front of his pants and was out the door before he realized something was wrong. A Milwaukee man was robbed at gunpoint on a golf course and was glad all the thieves took was his cash. "I was really afraid they were going to steal my golf clubs," he said. He played the course again the next day. Compiled by Ivan Weiss, Seattle Times, July 19, 1997 An Australian prisoner who wrote a "happy anniversary card" for Port Arthur mass-murderer Martin Bryant was acquitted of using the postal service to send offensive material. A Brazilian woman faces up to 15 years in jail for kidnapping the mother of a self-described real-estate agent who allegedly swindled her in a deal. A motorist led officers on a freeway chase until his sport-utility vehicle apparently ran out of gas, but the pursuit didn't end there. The man jumped out of the vehicle and began pushing it. California Highway Patrol officers waited until he tired and then arrested him. Compiled by Ivan Weiss, Seattle Times, December 20, 1997 A Warren, R.I., man found what he thought was a novelty cigarette lighter in the shape of a miniature handgun. When he pulled the trigger to produce a flame, the "lighter" fired a .22-caliber bullet. No one was hurt. A Columbus, Ohio, woman who mowed her lawn topless was convicted of disorderly conduct and fined $40. The judge said it was because she had been drinking. Connecticut lottery devotees did a double take when the same winning numbers, 8-2-8, were drawn two days in a row. Northbridge, Mass., police caught a former doughnut-shop employee who robbed the place after he left a trail of coins leading to his apartment. Hudson the dog, who lives in London, saved the life of his arch-rival, Zoe the cat, by barking until their owner rescued Zoe from a spinning clothes dryer. Compiled by Ivan Weiss, The Seattle Times, January 31, 1998 A rubber cow-pie prop from "The Beverly Hillbillies" was auctioned off recently by Universal Studios as part of an on-line charity fund-raiser. Fishermen in Russia's Far East have been buying up Chinese-made Barbie dolls and using their golden hair as bait. A New York parolee turned the tables on his parole officer and had him arrested for soliciting a $10,000 bribe. A lawmaker seeking re-election to the Danish Parliament has said the country's 11 million pigs should be given toys to play with. An Australian cricket player, desperate for some plain food after two weeks in India, called home for an emergency shipment of canned baked beans and spaghetti. A Newport News, Va., man was sentenced to five months in jail on five counts of being a Peeping Tom after his lip prints matched ones left on a window. A Saegertown, Pa., man who said he was tired of looking at two telephone service boxes at the edge of his property ripped them up with a tractor, state police said. He could not be reached for comment. His phone is no longer in service. Compiled by Ivan Weiss, The Seattle Times, March 7, 1998 Angry at the quality of their dinner after a grueling day on duty, about 200 Sri Lankan policemen fired shots into the air and set fire to their food. Victoria, B.C., authorities have taken a newborn baby from its mother because of a health threat at home -- overexposure to detergent. Hong Kong's Buddhist clergy have warned the faithful that phony monks who have wives and smoke cigarettes are preying on the faithful at funerals. Creve Coeur, Ill., p.

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