Your Recipe

Crispy Dill Tilapia

Ingredient Amount Calories
Lemon juice 14.4g 3kcal
Salt, table 1.5g 0kcal
Olive oil 26.6g 235kcal
Dill weed fresh 1.13g 0kcal
Bread crumbs 119g 470kcal
Black pepper, ground 0.2875g 1kcal
Fish, tilapia, raw 680g 653kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 cup panko bread crumbs
2 tablespoons olive oil
2 tablespoons snipped fresh dill
1/4 teaspoon salt
1/8 teaspoon pepper
4 tilapia fillets (6 ounces each)
1 tablespoon lemon juice
Lemon wedges
Directions
1. Preheat oven to 400°. Toss together first 5 ingredients.
2. Place tilapia in a 15x10x1-in. baking pan coated with cooking spray; brush with lemon juice. Top with crumb mixture, patting to help adhere.
3. Bake, uncovered, on an upper oven rack until fish just begins to flake easily with a fork, 12-15 minutes. Serve with lemon wedges.

Nutrition Facts
Portion Size 211 g | ml
Amount Per Portion 341
1425
kcal
kilojoules
% Daily Value *
Total Fat 11g 14%
Saturated Fat 2.3g 11%
Sodium 452mg 20%
Total Carbohydrate 22g 8%
Dietary Fiber 1.4g 5%
Sugar 1.9g
Protein 38g 76%
Vitamin D 5.5mcg 28%
Calcium 73mg 6%
Iron 2.5mg 14%
Potassium 579mg 12%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 1.11 mcg 0%
Thiamin [B1] 0.358 mg 30%
Riboflavin [B2] 0.228 mg 18%
Niacin [B3] 8.617 mg 54%
Pantothenic acid [B5] 0.999 mg 20%
Vitamin B6 0.314 mg 18%
Cobalamin [B12] 2.79 mcg 0%
Floate [B9] 90.746 mcg 0%
Vitamin C 1.633 mg 2%
Vitamin D 5.51 mcg 28%
Vitamin E 1.668 mg 11%
Vitamin K 8.792 mcg 7%
Betaine 36.903 mg 0%
Choline 76.805 mg 14%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 21.7 g 8%
Sugars 1.9 g 4%
Dietary fiber 1.4 g 5%
Carbohydrate 0.2 g 0%
Net carbs 19.8g
Aminoacids
Nutrient Amount DV
Alanine 2.219 g 0%
Arginine 2.336 g 0%
Aspartic acid 4.135 g 0%
Cysteine 0.457 g 0%
Glutamic acid 6.691 g 0%
Glycine 1.919 g 0%
Histidine 0.887 g 0%
Isoleucine 1.744 g 0%
Leucine 3.013 g 0%
Lysine 3.206 g 0%
Methionine 1.077 g 0%
Phenylalanine 1.572 g 0%
Proline 1.695 g 0%
Serine 1.58 g 0%
Threonine 1.742 g 0%
Tryptophan 0.405 g 0%
Tyrosine 1.275 g 0%
Valine 1.828 g 0%
Minerals
Nutrient Amount DV
Calcium 72.72 mg 6%
Copper 0.2 mg 22%
Fluoride 0.03 mcg 0%
Iron 2.46 mg 14%
Magnesium 59.19 mg 14%
Manganese 0.35 mg 15%
Phosphorus 338.68 mg 27%
Potassium 578.55 mg 12%
Selenium 78.56 mcg 143%
Sodium 451.87 mg 20%
Zinc 1 mg 9%
Other
Nutrient Amount DV
Water 138.283 g 0%
Ash 2.827 g 0%