Baked Tilapia with Sun-dried Tomato Parmesan Crust

Baked Tilapia with Sun-dried Tomato Parmesan Crust

recipe by

200
calories
16
ingredients
4
servings
3.9248

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Ingredients

2 cups panko
2 tsps italian seasoning if you are using unseasoned breadcrumbs or panko
2 tsps onion powder
2 tsps paprika
1 tsp salt
2 tbsps olive oil
4 tilapia fillets about 1 1/3 pounds
flour for dusting, about 1/3 cup
2 cups forest fruit frozen work well
2 tsps sugar
1/4 cup water

Nutrition Facts

200
calories
9
g fat
3
g sugar
Amount Per Serving (recipe is 4 servings)
Calories 200
Calories From Fat 80
% Daily Value*
Total Fat 9g
14%
Saturated Fat 2g
10%
Trans Fat g
Cholesterol 20mg
7%
Sodium 810mg
34%
Potassium 100mg
3%
Total Carbohydrates 24g
8%
Dietary Fiber 2g
8%
Sugars 3g
Protein 5g
10%
Vitamin A
10%
Vitamin C
2%
Calcium
10%
Iron
15%

Weight Watchers Points

PointsPlus: 5
SmartPoints: 6