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"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  

 
 
 

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