Tangy Pan Fried Tilapia

25 mins (prep 15, cooking 10)
6 ingredients
4 servings
I don't remember where I got this recipe from but is is lower cal that most. You can also bake but the crust is much better when you pan-fry.

Categories:  5-ingredients-or-less , beginner-cook , <-30-mins , easy , high-protein , main-dish , seafood , fish , high-in... , inexpensive , saltwater-fish , tilapia , time-to-make ,
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Serving Size (114.86 g)
Servings 4
Amount per Serving
Calories 373.27 Calories from Fat 162.54
% Daily Value *
Total Fat 18.06g 111.15%
Saturated Fat 2.69g 53.77%
Trans Fat 0.03g %
Cholesterol 0.0mg 0.0%
Sodium 561.84mg 93.64%
Total Carbohydrate 44.12g 58.83%
Dietary Fiber 2.76 g 44.19%
Sugars 4.59 g %
Protein 8.6g 68.82%
Vitamin A 8.76IU% Vitamin C 0.17mg%
Calcium 237.27mg% Iron 3.44mg%
*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:
tilapia fillet, salt and pepper