Main DishesOctober 09, 2014
Calories
637
Sodium
2292mg
95% DV
Fat
29g
46% DV
Protein
26g
53% DV
Carbs
64g
21% DV
Fiber
6g
24% DV
Pan Fried Lemon Pepper Tilapia
234
Pan Fried Lemon Pepper Tilapia is the perfect fish half of a fish and chips dinner. Crispy outside, flaky inside, with a fresh lemon flavor. Plus, easy peasy cocktail sauce!
2
4 filets Tilapia
1/2 cup Panko bread crumbs
4 tbsp flour
1 tbsp Lemon pepper
1/2 tbsp Dried parsley
1 tsp salt
2 eggs
1/4 cup oil
1/4 cup chili sauce
1 tablespoon lemon juice
1/2 cup Panko bread crumbs
4 tbsp flour
1 tbsp Lemon pepper
1/2 tbsp Dried parsley
1 tsp salt
2 eggs
1/4 cup oil
1/4 cup chili sauce
1 tablespoon lemon juice
Pat the fish dry and set aside. Heat the oil in a heavy-bottomed pan to medium-high. Heat oven to 350 degrees.
Mix the bread crumbs, flour, lemon pepper, parsley, and salt on a plate, and beat the eggs in...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
637
Sodium
2292mg
95% DV
Fat
29g
46% DV
Protein
26g
53% DV
Carbs
64g
21% DV
Fiber
6g
24% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat3g16%
Polysaturated Fat4g30%
Monosaturated Fat21g135%
Cholesterol33mg11%
Sodium2292mg95%
Potassium209mg5%
Protein26g53%
% DAILY VALUE*
Total Carbohydrate
Fiber6g24%
Sugar3g7%
Vitamin A241IU4%
Vitamin B61mg76%
Vitamin C11mg18%
Calcium18mg1%
Iron2mg11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.