Your Recipe

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
731
kcal
kilojoules
% 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.
Print Pdf
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%