Panko-Topped Tilapia with an Easy Greek Salad
Source: Parents Magazine
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; 9 g total fat; 2 g saturated fat; 1 g polyunsaturated fat; 5 g monounsaturated fat; 57 mg cholesterol; 299 mg sodium. 544 mg potassium; 11 g carbohydrates; 2 g fiber; 3 g sugar; 25 g protein; 0 g trans fatty acid; 486 IU vitamin a; 18 mg vitamin c; 0 mg thiamin; 0 mg riboflavin; 5 mg niacin equivalents; 0 mg vitamin b6; 40 mcg folate; 2 mcg vitamin b12; 40 mg calcium; 1 mg iron;