Yield: 4 Servings | Serving Size: 1 fillet

An image of three fish fillets next to two lemon slices.

This recipe and photo are used with the permission of Colorado State University Extension's Eating Smart Being Active program.

Cost/Serving: $1.60

Ingredients:

1 egg, slightly beaten

1/2 teaspoon black pepper

1/2 cup breadcrumbs

1-pound frozen tilapia fillets, thawed (4 fillets)

1 Tablespoon melted butter

1 fresh lime or lemon, sliced (optional)

 

Directions: 

  1. Preheat oven to 350°F.
  2. Wash the lime or lemon (if using).
  3. Collect, slice, and measure all ingredients before starting to prepare the recipe.
  4. In a bowl, add egg, salt, and pepper and beat together.
  5. Put breadcrumbs in a separate small bowl.
  6. Dip fish fillets in the egg mixture, then dip in the breadcrumbs to coat.
  7. Melt butter in a shallow 9 x 13-inch baking pan for 1 minute in the oven.
  8. Remove the pan from the oven and tilt pan to coat with butter.
  9. Arrange fish fillets in the pan.
  10. Bake uncovered for 15 to 20 minutes or until fish flakes easily with a fork.
  11. Serve topped with lime or lemon slices (if using)
  12. Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.

 

Be creative! Instead of breadcrumbs, use crushed, unsweetened cereal or crushed crackers.  

 

Nutrition Facts: Servings: 4, Serving size: 1 Fillet
Amount per serving: Calories 100, Total Fat 6g, Saturated Fat 2g, Trans Fat 0g, Cholesterol 55mg, Sodium 460mg, Total Carbohydrates 12g, Dietary Fiber 1g, Total Sugar 1g (Incl. 0g Added Sugars), Protein 27g

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