Panko Crusted Tilapia


Food.com
22 mins (prep 10, cooking 12)
7 ingredients
6 servings
Panko is a Japanese bread crumb, coarser than regular breadcrumbs. It makes a delicious crunchy coating for baked tilapia that is lightly seasoned with butter and lemon.

Categories:  <-30-mins , easy , main-dish , seafood , fish , freshwater-fish , tilapia , time-to-make ,
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Ingredients

Nutrition

Serving Size (44.99 g)
Servings 6
Amount per Serving
Calories 107.3 Calories from Fat 11.79
% Daily Value *
Total Fat 1.31g 12.05%
Saturated Fat 0.29g 8.61%
Trans Fat 0.01g %
Cholesterol 0.0mg 0.0%
Sodium 193.84mg 48.46%
Total Carbohydrate 20.09g 40.18%
Dietary Fiber 1.2 g 28.78%
Sugars 2.13 g %
Protein 3.68g 44.14%
Vitamin A 26.1IU% Vitamin C 2.1mg%
Calcium 106.35mg% Iron 1.6mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
 
*Nutrition information was calculated excluding the following ingredients:
melted margarine, lemon wedge
 

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