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Crispy Dill Tilapia

Ingredient Amount Calories
Lemon juice 15g 3kcal
Olive oil 28g 248kcal
Dill weed fresh 13.2g 6kcal
Sea salt 1.1g 0kcal
Bread crumbs 112g 442kcal

Recipe Instructions:

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
Preheat oven to 400°. Toss together first 5 ingredients.
Place tilapia in a 15x10x1-in. baking pan coated with cooking spray; brush with lemon juice. Top with crumb mixture, patting to help adhere.
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 42 g/ml
Amount Per Portion 175
Calories
% Daily Value *
Total Fat 8.5g 11%
Saturated Fat 1.3g 7%
Sodium 315mg 14%
Total Carbohydrate 21g 7%
Dietary Fiber 1.3g 5%
Sugar 1.8g
Protein 3.9g 8%
Vitamin D 2.8mcg 14%
Calcium 58mg 4%
Iron 1.6mg 9%
Potassium 83mg 2%
* 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 12.738 mcg 1%
Thiamin [B1] 0.274 mg 23%
Riboflavin [B2] 0.123 mg 9%
Niacin [B3] 1.913 mg 12%
Pantothenic acid [B5] 0.173 mg 3%
Vitamin B6 0.042 mg 2%
Cobalamin [B12] 0.098 mcg 0%
Floate [B9] 51.62 mcg 0%
Vitamin C 4.256 mg 5%
Vitamin D 2.805 mcg 14%
Vitamin E 1.036 mg 7%
Vitamin K 6.37 mcg 5%
Betaine 0.007 mg 0%
Choline 4.3 mg 1%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 20.6 g 7%
Sugars 1.8 g 4%
Dietary fiber 1.3 g 5%
Carbohydrate 0.3 g 0%
Net carbs 18.8g
Aminoacids
Nutrient Amount DV
Alanine 0.143 g 0%
Arginine 0.159 g 0%
Aspartic acid 0.226 g 0%
Cysteine 0.078 g 0%
Glutamic acid 1.164 g 0%
Glycine 0.142 g 0%
Histidine 0.085 g 0%
Isoleucine 0.159 g 0%
Leucine 0.275 g 0%
Lysine 0.129 g 0%
Methionine 0.065 g 0%
Phenylalanine 0.186 g 0%
Proline 0.391 g 0%
Serine 0.191 g 0%
Threonine 0.122 g 0%
Tryptophan 0.046 g 0%
Tyrosine 0.115 g 0%
Valine 0.173 g 0%
Minerals
Nutrient Amount DV
Calcium 58.43 mg 4%
Copper 0.08 mg 9%
Fluoride 0 mcg 0%
Iron 1.61 mg 9%
Magnesium 14.29 mg 3%
Manganese 0.3 mg 13%
Phosphorus 48.68 mg 4%
Potassium 83.41 mg 2%
Selenium 7.06 mcg 13%
Sodium 315.23 mg 14%
Zinc 0.44 mg 4%
Other
Nutrient Amount DV
Water 8.122 g 0%
Ash 0.892 g 0%