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Sauteed Tilapia with Parmesan Crust
KALYN'S KITCHEN7Ingredients
30Minutes
390Calories
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Ingredients
US|METRIC
1 SERVINGS
- 1 fillet tilapia (one per person)
- 3/4 tsp. seafood rub (Szeged Fish Rub, about 3/4 tsp for each piece of fish (use any brand of fish rub that you like))
- olive oil (enough to keep fish from sticking)
- salt (to taste)
- pepper (to taste)
- 2 tsp. mayonnaise (about 2 tsp per piece of fish (use real Mayo, not lite or fat free))
- 1 1/2 Tbsp. grated Parmesan cheese (grated Parmesan, Mizithra, or Asiago cheese, about 1 1/2 T per piece of fish)
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NutritionView More
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390Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories390Calories from Fat260 |
| % DAILY VALUE |
| Total Fat29g45% |
| Saturated Fat6g30% |
| Trans Fat |
| Cholesterol70mg23% |
| Sodium1050mg44% |
| Potassium490mg14% |
| Protein28g |
| Calories from Fat260 |
| % DAILY VALUE |
| Total Carbohydrate9g3% |
| Dietary Fiber3g12% |
| Sugars<1g |
| Vitamin A4% |
| Vitamin C4% |
| Calcium15% |
| Iron25% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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