Southwestern Tilapia - 4 servings

Preparation: 15 min.   Cooking: 15 min.   Total: 30 min.
Submitted to ALDI by Bruce G. of New Castle, PA
  • 2 tbsp Nature's Nectar lemon juice, from concentrate
  • 1 tsp Sebree iodized salt
  • 1 tsp Spice Club black pepper
  • 4 Sea Queen tilapia fillets
  • 1/2 cup Grandma's Best all-purpose flour
  • 1/4 lb Clancy's Corn Chips
  • 1/4 cup Bonanza potato chips
  • 2 Goldhen eggs
  • can Ariel nonstick cooking spray
  • 1/2 cup Casa Mamita thick & chunky medium salsa

Sprinkle fish with lemon juice, salt, and pepper to taste. Allow 15 minutes to marinate.

Put flour in a plastic bag. Crush the corn and potato chips and place them in an elongated dish. Whip the eggs in small bowl and set aside (this is your egg wash).

Place fish in plastic bag with flour and shake. After dusting with flour, dredge the fillets in the egg wash and coat with crumb mixture.

Place in greased baking dish side by side and bake in 375°F oven for 10 to 12 minutes. Serve with salsa on top.

Any white fish can be used; spice amounts can be adjusted to taste.

Calories Fat Carbs Protein Fiber Sugar Cholesterol Sodium
450 Kcal 12.7 g 34.5 g 48.3 g 2.72 g 1.85 g 205 mg 1150 mg
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Nutrients

Calories 450 Kcal  
Fat 13 g  
Carbs 35 g  
Protein 48 g  
Fiber 2.7 g  
Sugar 1.8 g  

Fats

Fat 13 g  
Fat, Sat. 2.2 g  
Fat, Mono. 3.7 g  
Fat, Poly. 5 g  
Cholesterol 200 mg  

Vitamins

Choline 220 mg 41%
Niacin 5.7 mg 36%
Panto. Acid 0.92 mg 18%
Riboflavin 0.53 mg 41%
Thiamin 0.32 mg 27%
Vitamin A 300 IU 10%
Vitamin B6 0.66 mg 41%
Vitamin B12 2.2 mcg 92%
Vitamin C 6 mg 6.7%
Vitamin D 8.8 IU 4.4%
Vitamin E 2.5 mg 17%
Vitamin K 4.6 mcg 3.8%

Minerals

Calcium 100 mg 10%
Copper 0.23 mg 25%
Fluoride 17 mcg 440%
Iron 2.8 mg 35%
Magnesium 110 mg 27%
Manganese 0.35 mg 4.9%
Phosphorus 370 mg 54%
Potassium 660 mg 14%
Selenium 83 mcg 150%
Sodium 1200 mg 77%
Zinc 2 mg 18%

Dietary Exchanges

Very Lean Meat 5.5
Fat 1.5
Starch & Bread 2.0
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