Tilapia Fish With Potato Flakes
|Tilapia fish fillets/Other fish of your choice||2 Pound|
|Lemon pepper seasoning||1 Teaspoon|
|Egg/Beaten egg white||1 , beaten|
|Potato flakes||1 Cup (16 tbs)|
Cut fish fillets into serving pieces.
Season both sides offish with lemon/pepper seasoning.
Blend egg (or egg white) with water.
Dip fish into egg mixture.
Coat with potato flakes.
Heat skillet with Pam (or oil) lightly covering bottom of pan.
Turning fish carefully to brown both sides, cook over medium heat about 10 minutes (per inch offish)
Serving size: Complete recipe
Calories 937 Calories from Fat 259
% Daily Value*
Total Fat 27 g40.8%
Saturated Fat 9.8 g48.9%
Trans Fat 0 g
Cholesterol 531.5 mg177.2%
Sodium 1609.3 mg67.1%
Total Carbohydrates 11 g3.8%
Dietary Fiber 0.71 g2.8%
Sugars 0.4 g
Protein 168 g335.4%
Vitamin A 4.9% Vitamin C 13.3%
Calcium 2.6% Iron 5.1%
*Based on a 2000 Calorie diet