Panko-Topped Tilapia with an Easy Greek Salad
Source: Parents Magazine
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Recipe Summary
Ingredients
Directions
Tips
To make fish ahead, prepare and bake as directed. Freeze fish on the parchment paper for 1 hour or until firm. Place in a single layer in an airtight freezer container. Seal, label and freeze. To serve, transfer to a parchment paper-lined baking sheet. Bake in a 350 degree F. oven for 15 to 18 minutes or until heated through. Serve as above with salad.
Nutrition Facts
Per Serving:
218 calories; fat 9g; cholesterol 57mg; saturated fat 2g; carbohydrates 11g; mono fat 5g; poly fat 1g; insoluble fiber 2g; sugars 3g; protein 25g; vitamin a 485.9IU; vitamin c 18.3mg; thiamin 0.1mg; riboflavin 0.1mg; niacin equivalents 4.7mg; vitamin b6 0.3mg; folate 40.3mcg; vitamin b12 1.8mcg; sodium 299mg; potassium 544mg; calcium 40.4mg; iron 1.1mg.