Lemon-Herb Panko Tilapia

Gluten Free
Dairy Free
Low Fod Map
Health score
27%
Lemon-Herb Panko Tilapia
30 min.
4
114kcal

Suggestions

Ingredients

  • Tbsp grey poupon dijon mustard 
  • Tbsp parsley fresh finely chopped
  • tsp lemon zest 
  •  pkt. shake ‘n bake seasoned panko seasoned coating mix 
  • lb tilapia fillets 

Equipment

  • baking sheet
  • oven
  • aluminum foil

Directions

  1. Heat oven to 400F.
  2. Spray foil-covered baking sheet with cooking spray.
  3. Mix coating mix, parsley and zest in shaker bag.
  4. Brush mustard onto both sides of fish fillets, then coat with coating mix as directed on package.
  5. Place on prepared baking sheet.
  6. Bake 20 min. or until fish flakes easily with fork.

Nutrition Facts

Calories114kcal
Protein80.88%
Fat17.24%
Carbs1.88%

Properties

Glycemic Index
16
Glycemic Load
0.03
Inflammation Score
-3
Nutrition Score
11.327826069749%

Flavonoids

Apigenin
2.05mg
Luteolin
0.01mg
Kaempferol
0.01mg
Myricetin
0.14mg

Nutrients percent of daily need

Calories:114.01kcal
5.7%
Fat:2.19g
3.37%
Saturated Fat:0.68g
4.27%
Carbohydrates:0.54g
0.18%
Net Carbohydrates:0.13g
0.05%
Sugar:0.14g
0.15%
Cholesterol:56.7mg
18.9%
Sodium:238.92mg
10.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.12g
46.25%
Selenium:49.96µg
71.36%
Vitamin B12:1.79µg
29.86%
Vitamin D:3.52µg
23.44%
Vitamin B3:4.48mg
22.41%
Phosphorus:201.49mg
20.15%
Vitamin K:17.28µg
16.46%
Potassium:359.8mg
10.28%
Vitamin B6:0.19mg
9.53%
Magnesium:34.77mg
8.69%
Folate:29.25µg
7.31%
Vitamin B5:0.58mg
5.8%
Copper:0.09mg
4.63%
Vitamin B2:0.08mg
4.57%
Iron:0.82mg
4.54%
Vitamin B1:0.06mg
4.12%
Manganese:0.08mg
3.75%
Vitamin E:0.49mg
3.25%
Zinc:0.43mg
2.89%
Vitamin C:1.94mg
2.35%
Calcium:18.11mg
1.81%
Vitamin A:85.6IU
1.71%
Fiber:0.41g
1.63%