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Calories in Mustard Crusted Tilapia

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x
serving (157.9 g)


 
 

Nutrition Grade
Calories

D+
138




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Breakdown
Nutritional Breakdown
Daily Values
Daily Values (based on a 2000 calorie diet)

Legend:
Fat Protein Carbs
Alcohol Other

Good points
Bad points
Nutrition Facts
Serving Size
1 serving (157.9 g)
Amount Per Serving
Calories
138
Calories from Fat
15
% Daily Value*
Total Fat
1.7g
3%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
71mg
24%
Sodium
166mg
7%
Potassium
22mg
1%
Total Carbohydrates
2.9g
1%
Dietary Fiber
0.4g
2%
Sugars
1.2g
Protein
27.8g
Vitamin A 1% Vitamin C 3%
Calcium 2% Iron 2%
* Based on a 2000 calorie diet
Ingredients (Makes 1 serving)
144
g  tilapia

1/2
teaspoon  dijon mustard

1

1/2
teaspoon  lemon juice

1/4
teaspoon  garlic powder

1/4
teaspoon  dried oregano

1/2

2

Directions
Preheat oven to 375 degrees F (190 degrees C). Spray a glass baking dish with cooking spray.

Place tilapia fillets into prepared baking dish, and bake in preheated oven for 10 minutes. Meanwhile, stir together the mustard, Worcestershire sauce, lemon juice, garlic powder, oregano, and Parmesan cheese. Add some white cooking wine.

When fish has cooked for 10 minutes, spread with herb paste, and sprinkle with bread crumbs (with added Italian spices). Continue baking for another 5 minutes until the topping is bubbly and golden.


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