3 Wasa Crisp 'n Light 7 Grain crackerbreads or Wasa Light Rye crispbreads, crushed into fine crumbs
2 Tablespoons egg substitute
3 medium tilapia fillets(about1/4 lb. each)
Olive oil in a sprayer
Lemon wedges or salsa(optional)
Place crumbs in a shallow medium bowl. Place egg substitite in another shallow medium bowl.
Dip each tilapia fillet into egg substitute until coated. Dip into crumbs to coat(there will be crumbs left over).
Mist a large nonstick pan lightly with olive oil. Place over medium-high heat until hot enough that a drop of water sizzles. Place fillets in pan. Cook 2 minutes per side, then reduce heat to medium. Cook 3 to 4 minutes longer perside, or until fillets flake easily with a fork. Serve immediately with lemon wedges or salsa, if using.
- Per Serving
- 27 g
- 14 g
- 3 g
- 3 g
- <1 g sat
- 57 mg
- 144 mg