Kelly's Pan Fried Tilapia

Dairy Free
Health score
50%
Kelly's Pan Fried Tilapia
20 min.
5
400kcal

Suggestions

Ingredients

  • 1.5 cups italian-seasoned bread crumbs 
  • 0.3 cup olive oil extra-virgin
  • 0.3 cup salsa hot
  • fillet tilapia 

Equipment

  • frying pan
  • microwave

Directions

  1. Put bread crumbs into a shallow dish.
  2. Gently press tilapia fillets into bread crumbs to coat. Gently toss between your hands so any bread crumbs that haven't stuck can fall away.
  3. Place the breaded tilapia onto a plate while breading the rest; do not stack.
  4. Heat olive oil in a skillet over medium-high heat.
  5. Cook tilapia in hot oil until golden brown, about 4 minutes per side.
  6. Transfer cooked fillets to a plate.
  7. Top each fillet with salsa; cook in microwave to get the salsa hot, about 15 seconds.

Nutrition Facts

Calories400kcal
Protein39.32%
Fat35.21%
Carbs25.47%

Properties

Glycemic Index
0
Glycemic Load
0
Inflammation Score
-5
Nutrition Score
22.083043544189%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg

Nutrients percent of daily need

Calories:400.32kcal
20.02%
Fat:15.69g
24.13%
Saturated Fat:2.99g
18.68%
Carbohydrates:25.53g
8.51%
Net Carbohydrates:23.53g
8.56%
Sugar:2.56g
2.85%
Cholesterol:85.36mg
28.45%
Sodium:654.86mg
28.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.41g
78.82%
Selenium:80.07µg
114.38%
Vitamin B12:2.81µg
46.87%
Vitamin B3:9mg
44.99%
Phosphorus:356.88mg
35.69%
Vitamin D:5.27µg
35.13%
Vitamin B1:0.42mg
28.01%
Vitamin K:25.99µg
24.75%
Manganese:0.43mg
21.59%
Folate:84.16µg
21.04%
Potassium:630.21mg
18.01%
Vitamin B6:0.36mg
17.99%
Vitamin E:2.49mg
16.58%
Magnesium:64.41mg
16.1%
Iron:2.84mg
15.77%
Vitamin B2:0.26mg
15.33%
Copper:0.22mg
11.19%
Vitamin B5:1.08mg
10.78%
Calcium:86.27mg
8.63%
Fiber:2g
7.99%
Zinc:1.1mg
7.35%
Vitamin A:131.88IU
2.64%
Vitamin C:1.22mg
1.48%
Source:Allrecipes