• Sunflower Tilapia

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    November 8th, 2012adminDinner, Fish

    This is a quick and easy, yet sophisticated and super healthy fish dinner. Any flaky white fish will do. The light breading and sunflower seeds make a great crispy coating.

    Sunflower Tilapia

    Sunflower Tilapia

    4 servings
    208 calories per serving

    2 large egg whites
    1/2 t pepper
    ½ t salt
    1 t grated lemon zest
    1/2 c Panko breadcrumbs
    3 T unsalted sunflower seed kernels
    4 6 oz. tilapia filets
    Pam

    Preheat oven to 475 degrees. Place a baking sheet in the oven to preheat it. Mix egg, half the lemon zest, salt and pepper in a bowl. Mix breadcrumbs, sunflowers and the other half of the lemon zest in another both. Dip fish in egg mix then dredge in breadcrumbs. Spray pan with Pam and add fish. Bake 10 minutes or until done.

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