lonzs tilapia

VeganVegetarian
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Ingredients

  • 1 tbsp basil
  • 1 cup bread crumbs ⓘ
  • 1 tbsp italian seasoning ⓘ
  • 1 tbsp garlic powder ⓘ
  • 1 tbsp onion powder ⓘ
  • 1/2 tbsp whole ground black pepper ⓘ
  • 1 tbsp lemon pepper ⓘ

Instructions

  1. in large mixing bowl add ingrediants and stir
  2. in a skillet spray pam and heat
  3. rinse fish in water then baste fish on both sides and dip in mixing bowl with ingrediants
  4. then place in skillet and cook both side till fish flakes and is brown

Nutrition & Diet Analysis (per serving)

348 kcal 17% DV
Protein Fat Carbs

Macronutrients

Protein 15.1g 30% DV
Total Fat 10.2g 13% DV
Carbs 53.9g 20% DV
Fiber 9g 32% DV
Sugar 4g 8% DV

Electrolytes

Sodium 707.5mg 31% DV
Potassium 511.5mg 11% DV
Cholesterol 12mg 4% DV

Vitamins & Minerals

Vitamin A 76mcg 8% DV
Vitamin C 5mg 6% DV
Vitamin D 0.1mcg
Calcium 215.3mg 17% DV
Iron 5.5mg 31% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Explore Ingredients

lemon pepper onion basil ground black pepper garlic bread crumbs

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