Panko Tilapia
15 mins (prep 5, cooking 10)
8 ingredients
4 servings
Progresso's recipe for pan fried crunchy tilapia (came from the back of a Panko bread crumbs box). You could use any mild flavor white fish for this recipe.

Categories:  <-15-mins , beginner-cook , easy , main-dish , seafood , fish , quick , low-carb , low-in... , low-sodium , time-to-make ,
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Serving Size (252.67 g)
Servings 4
Amount per Serving
Calories 531.53 Calories from Fat 192.42
% Daily Value *
Total Fat 21.38g 131.56%
Saturated Fat 3.15g 62.9%
Trans Fat 0.4g %
Cholesterol 97.55mg 130.06%
Sodium 400.12mg 66.69%
Total Carbohydrate 34.36g 45.81%
Dietary Fiber 2.39 g 38.21%
Sugars 3.03 g %
Protein 51.13g 409.02%
Vitamin A 1.26IU% Vitamin C 0.0mg%
Calcium 180.12mg% Iron 3.57mg%
*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