Servings: 4
Serving suggestion: Substitute with one other tough white fish resembling swai, homemade mahi-mahi, or halibut.
Frozen fillets are about 1/4 inch thick. Thicker fillets would take longer to cook.
Ingredients
- 4 small tilapia fillets, frozen (about 1 pound total)
- 3 tablespoons of all-purpose flour
- 1 1/2 teaspoons garlic powder
- 1/2 teaspoon ground black pepper
- 1/4 teaspoon of salt
- 1-2 tbsp oil (canola or vegetable)
- 1 1/2 teaspoons dried marjoram or Italian seasoning
- 1 orange
Directions
- Defrost and dry the tilapia with a paper towel.
- Put the flour, garlic powder, pepper and salt in a plastic bag. Add the fillets one by one and shake to coat.
- Heat the oil in a big skillet over medium heat until hot.
- Add the fillets to the pan and cook until golden brown on one side, about 2 minutes. Turn the fish over, sprinkle with marjoram or Italian seasoning and finish frying. Heat the fish to no less than 145°F.
- Heat the orange for 10 seconds within the microwave. Cut in half and squeeze half of the orange juice and pulp over the fish. Use the opposite half for adornment.
- Place the fish on a plate. Scrape the pan juices on top of the fish to serve.
Recipe courtesy Spend Correctly Eat Correctly, the extension and coverage of Iowa State University.
Nutrition Facts
4 servings
Serving Size: 1 fillet (3 ounces)
Quantity for 1 fillet
Calories
170
%DV* | |
Total fat content 7g | |
Saturated fat 1 g | |
Trance Fat 0g | |
cholesterol 45 mg | |
Sodium 190 mg | |
Total carbohydrates 9h | |
Dietary fiber 1 g | |
Sugars 3g | |
Added sugars | |
Protein 18g | |
15% | Vitamin D 3 mcg |
2% | Calcium 29mg |
6% | Iron 1 mg |
7% | Potassium 344 mg |
*Each day percentages are included where available. They’re based on 2 thousand
calorie weight loss plan. Your day by day value could also be higher or lower depending in your caloric needs.