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Servings: 4
Serving suggestion: Substitute different agency white fish like swai, home mahi-mahi, or halibut.
Frozen fillets are about 1/4” thick. Thicker fillets would wish to cook dinner longer.
Elements
- 4 small tilapia fillets, frozen (about 1 pound whole)
- 3 tablespoons all-purpose flour
- 1 1/2 teaspoons garlic powder
- 1/2 teaspoon floor black pepper
- 1/4 teaspoon salt
- 1-2 tablespoons oil (canola or vegetable)
- 1 1/2 teaspoons dried marjoram or Italian seasoning
- 1 orange
Instructions
- Defrost and pat tilapia dry with a paper towel.
- Put flour, garlic powder, pepper and salt in a plastic bag. Add fillets separately and shake to coat.
- Warmth oil in a big skillet over medium warmth till sizzling.
- Add fillets to skillet and fry till golden brown on one aspect, about 2 minutes. Flip fish over, sprinkle with marjoram or Italian seasoning, and end browning. Warmth fish to a minimum of 145°F.
- Warmth orange for 10 seconds in microwave. Reduce in half and squeeze half the juice and pulp from the orange onto the fish. Use the opposite half for garnish.
- Place fish on a platter. Scrape the pan juices on high of the fish to serve.
Recipe courtesy of Spend Good Eat Good, Iowa State College Extension and Outreach.
Vitamin Details
4 servings
Serving measurement: 1 fillet (3oz)
Quantity per 1 fillet
Energy
170
% DV* | |
Whole Fats 7g | |
Saturated Fats 1g | |
Trans Fats 0g | |
Ldl cholesterol 45mg | |
Sodium 190mg | |
Whole Carbs 9g | |
Dietary Fiber 1g | |
Sugars 3g | |
Added Sugars | |
Protein 18g | |
15% | Vitamin D 3mcg |
2% | Calcium 29mg |
6% | Iron 1mg |
7% | Potassium 344mg |
*% Each day Values are included the place out there. They’re primarily based on a 2,000
calorie weight-reduction plan. Your day by day worth could also be greater or decrease relying in your calorie wants.
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