Breaded Tilapia

By Debe Pendice

Ingredients
  • 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)

Directions
  1. Place crumbs in a shallow medium bowl. Place egg substitite in another shallow medium bowl.

  2. Dip each tilapia fillet into egg substitute until coated. Dip into crumbs to coat(there will be crumbs left over).

  3. 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.


Nutritional Facts

Servings
3
Per Serving
Calories
188
Protein
27 g
carbohydrates
14 g
Fiber
3 g
Fat
3 g
<1 g sat
Cholesterol
57 mg
Sodium
144 mg

dinner tilapia main dish stovetop fish/seafood omega 3 iron dairy free anti inflammatory

4 replies

tbarth
tbarth 2011-01-11 22:53:13 -0600 Report

sorry I would like to try this fished baked intead of fried. Have you every try it this way?

jaclyncrystal
jaclyncrystal 2008-12-17 14:52:55 -0600 Report

just love this thin flaky fish, thanks for a new recipe, i usually just bake it with some light dill sauce.