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Tilapia fillet in Sweet and Sour Sauce
Total Calories per Serving:   235  
Fat Calories per Serving:   35
Percent Fat Calories per Serving:   14.89%

Portion -  4 oz tilapia fillet
Recipe serves two


2 – 2 oz skinless and boneless tilapia fish fillets

½ of a 7 oz jar of Asian brand Sweet and Sour Sauce

½ cup of McCormick Fish Fry mix

1 egg, beaten

Cooking spray (½ tsp equivalent)


Preheat oven to 450 degrees. Spray the bottom of an aluminum 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 oven.

Preheat a medium skillet over medium heat. Add sweet and sour sauce. Add fish. Cover and simmer on low for five minutes. Turn fish and cover with sauce. Cover and simmer on low for five minutes. Remove from heat and serve.

Nutrition Data
Serving Size 4 oz tilapia fillet 
Total Calories 235 
    Calories from Fat 35 
% 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 620  
Total Carbs 24  8.00% 
    Fiber Grams 0  
    Sugar Grams 10  
    Protein Grams 24  


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