Crunchy Breaded Pan Seared Tilapia
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5.0
6 reviews
Excellent
Crunchy Breaded Pan Seared Tilapia
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Pan seared tilapia is all about the breading and seasonings! Add a bit of paprika, salt, and pepper for a crispy, tasty fish fry.
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Ingredients
- 4 tilapia filets
- 3 tbsp olive oil separated
- 1/2 tsp kosher salt
- 1/2 tsp black pepper
- 3/4 cup panko breadcrumbs
- 1/2 teaspoon smoked paprika
Avocado Salsa Topping
- 1 avocado diced
- 2 cups Pico de Gallo
Serve
- 1 lime cut into wedges
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Instructions
Avocado Salsa
- In a small bowl mix together the pico de gallo and diced avocado. Cover and refrigerate while you make the tilapia.
Tilapia
- Drizzle tilapia with 1 tablespoon olive oil, season with salt and pepper and sprinkle panko crumbs on top, pressing gently to adhere. Sprinkle smoked paprika over the breaded tilapia. Turn and repeat on other side.
- Heat remaining 1 tablespoon olive oil in large skillet over medium-high heat. Add tilapia filets and saute for 3 minutes, then carefully flip filets over and cook other side for 3 minutes.
- Remove pan from heat, and transfer fish to serving plates. If desired, serve over steamed rice and top with avocado pico de gallo and fresh lime wedges.
Notes
- Nutrition shown is per filet, with 1/2 cup guacamole salsa.
Nutrition Information
Show Details
Calories
340kcal
(17%)
Carbohydrates
14g
(5%)
Protein
37g
(74%)
Fat
16g
(25%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
2g
Monounsaturated Fat
10g
Cholesterol
85mg
(28%)
Sodium
465mg
(19%)
Potassium
800mg
(23%)
Fiber
4g
(16%)
Sugar
1g
(2%)
Vitamin A
83IU
(2%)
Vitamin C
10mg
(11%)
Calcium
50mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 340 kcal
% Daily Value*
| Calories | 340kcal | 17% |
| Carbohydrates | 14g | 5% |
| Protein | 37g | 74% |
| Fat | 16g | 25% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 10g | 50% |
| Cholesterol | 85mg | 28% |
| Sodium | 465mg | 19% |
| Potassium | 800mg | 17% |
| Fiber | 4g | 16% |
| Sugar | 1g | 2% |
| Vitamin A | 83IU | 2% |
| Vitamin C | 10mg | 11% |
| Calcium | 50mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
6 reviews
Excellent
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