"Fried" Tilapia Fillet
Total Calories per Serving:
272
Fat Calories per Serving:
57
Percent Fat Calories per Serving:
20.96%
Portion -
4 oz fillet
Recipe serves two
Ingredients
2 – 4 oz boneless and skinless tilapia fish fillets
½ cup of McCormick Fish Fry mix
2 egg whites
Cooking spray (½ tsp equivalent)
Directions
Preheat oven to 450 degrees. Spray the bottom of an aluminum cookie pan evenly until fully covered.
Pour seafood mix into a small flat container. Carefully, dredge fish pieces on both sides through the beaten egg, then dredge on both sides through the seafood mix.
Place in pan. Heat on each side for about 5 to 10 minutes until browned. Turn and heat for about an additional 5 to 10 minutes until browned on both sides. Remove from heat and serve.
Serving Suggestions
Serve with tartar sauce. Add in additional calories.
| Nutrition Data |
| Serving Size |
4 oz fillet |
| Total Calories |
272 |
| Calories from Fat |
57 |
| % Daily Value |
| Total Fat Grams |
2 |
3.08% |
| Saturated Fat Grams |
0 | |
| Trans Fat Grams |
0 | |
| Polyunsaturated Fat Grams |
0 | |
| Monounsaturated Fat Grams |
0 | |
| Cholesterol MG |
55 | |
| Sodium MG |
675 | |
| Total Carbs |
20 |
6.67% |
| Fiber Grams |
0 | |
| Sugar Grams |
0 | |
| Protein Grams |
39 |
|
| 