Crumb-Topped Tilapia

Health score
8%
Crumb-Topped Tilapia
16 min.
6
335kcal

Suggestions

Ingredients

  • 0.3 teaspoon basil dried
  • 0.1 teaspoon garlic powder 
  • tablespoons juice of lemon 
  • servings lemon wedges optional 
  • tablespoons mayonnaise 
  • tablespoons olive oil 
  • 0.5 cup parmesan grated
  • tablespoons round crushed
  • servings salt and pepper 
  • 24 ounce tilapia fillets 
  • tablespoons butter unsalted room temperature

Equipment

  • bowl
  • baking sheet
  • oven
  • aluminum foil
  • broiler

Directions

  1. Place a rack 4 inches from heat source and preheat broiler to high. Line a rimmed baking sheet with foil; mist with cooking spray.
  2. In a small bowl, stir together Parmesan, butter, mayonnaise, lemon juice, basil, tsp. pepper, garlic powder and crushed crackers until thoroughly mixed.
  3. Place topping mix in freezer while preparing fish.
  4. Place fillets in a single layer on baking sheet.
  5. Drizzle with olive oil and season with salt and pepper. Broil until fish is opaque, 7 to 8 minutes.
  6. Remove from oven and spread cracker mixture evenly over filets. Broil until topping is golden brown and edges of fillets are crispy, about 2 minutes.
  7. Serve with lemon wedges, if desired.

Nutrition Facts

Calories335kcal
Protein31.38%
Fat62.09%
Carbs6.53%

Properties

Glycemic Index
17.92
Glycemic Load
0.11
Inflammation Score
-4
Nutrition Score
13.615217486153%

Flavonoids

Eriodictyol
0.46mg
Hesperetin
1mg
Naringenin
0.07mg
Luteolin
0.02mg
Myricetin
0.01mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:335.37kcal
16.77%
Fat:23.29g
35.83%
Saturated Fat:8.69g
54.34%
Carbohydrates:5.51g
1.84%
Net Carbohydrates:5.28g
1.92%
Sugar:0.87g
0.96%
Cholesterol:85.37mg
28.46%
Sodium:497.18mg
21.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.48g
52.96%
Selenium:49.9µg
71.28%
Vitamin B12:1.92µg
31.93%
Phosphorus:275.44mg
27.54%
Vitamin D:3.71µg
24.74%
Vitamin B3:4.82mg
24.11%
Vitamin K:21.01µg
20.01%
Calcium:125.9mg
12.59%
Vitamin E:1.86mg
12.41%
Potassium:371.03mg
10.6%
Vitamin B6:0.2mg
10.06%
Magnesium:36.67mg
9.17%
Folate:35.02µg
8.76%
Vitamin B2:0.12mg
7.34%
Vitamin B5:0.65mg
6.49%
Iron:1.13mg
6.27%
Vitamin A:303.7IU
6.07%
Vitamin B1:0.09mg
5.7%
Copper:0.1mg
5.11%
Manganese:0.09mg
4.53%
Zinc:0.68mg
4.51%
Vitamin C:2.47mg
2.99%
Source:My Recipes