Recipe Details
Ingredients
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1poundtilapia fillets, rinsed and patted dry
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1egg
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⅓cupmilk
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½cupItalian seasoned bread crumbs (such as Progresso®)
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2teaspoonsroasted onion flakes
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2teaspoonsminced garlic
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1teaspoonblackened seasoning (such as Old Bay®)
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2pinchescrushed red pepper flakes (Optional)
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¼teaspoonfreshly ground black pepper, or to taste
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¼teaspoonfreshly ground sea salt, or to taste
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1 ½tablespoonsolive oil
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2teaspoonsbutter
Cooking Directions
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Beat the egg with milk in a shallow bowl. In another shallow bowl, mix together the bread crumbs, roasted onion flakes, garlic, blackened seasoning, crushed red pepper flakes, black pepper, and sea salt.
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Dip a tilapia fillet into the egg mixture, then press gently into the crumb mixture on both sides; set the coated fillet onto a plate. Repeat with remaining fillets; refrigerate the coated fillets for about 15 minutes to help set the crumbs.
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Heat the olive oil and butter in a cast-iron frying pan over medium heat. Lay the fillets into the skillet, and pan-fry until golden brown on each side, about 3 minutes per side. The fish should be opaque and flaky underneath the coating. Remove and drain fillets on paper towels.
Editor’s Note:
The nutrition data for this recipe includes the full amount of the egg, milk, and breading ingredients. The actual amount of these ingredients consumed will vary.
Nutrition Facts
Full Nutrition Label | |
---|---|
Servings Per Recipe4 | |
Calories265 | |
% Daily Value * | |
Total Fat 11g |
14% |
Saturated Fat 3g |
15% |
Cholesterol 95mg |
32% |
Sodium 535mg |
23% |
Total Carbohydrate 12g |
5% |
Dietary Fiber 1g |
3% |
Total Sugars 2g |
|
Protein 28g |
56% |
Vitamin C 2mg |
3% |
Calcium 91mg |
7% |
Iron 3mg |
14% |
Potassium 537mg |
11% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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