Wednesday, July 31, 2013

Mediterranean Herb Crusted Tilapia

  • 1 package McCormick® Recipe Inspirations Mediterranean Herb Crusted Tilapia
  • 1 tsp Garlic powder 
  • 3/4 tsp basil
  • 3/4 tsp oregano
  • 1/2 tsp black pepper
  • 1.5 lbs tilapia fillets (about 6)
  • 1/2 tsp salt
  • 1/4 cup sunflower oil
  • 1 tbsp melted margarine
  • 1.5 cups chopped spinach leaves
  • 3/4 cup panko (Japanese) bread crumbs 
  • 1/3 cup finely chopped red bell pepper
  • 3 TBSP reduced fat parmesan cheese
  1. Preheat oven to 400°F. Place fish on foil-lined shallow baking pan. Sprinkle with salt. Mix oil and all of the Spices in medium bowl. Brush fish with the seasoned oil.
  2. Stir spinach, panko, bell pepper and Parmesan cheese into melted butter. Divide mixture evenly among fish fillets, pressing lightly so mixture adheres to top of fish.
  3. Bake 15 minutes or until fish flakes easily with a fork.
Makes 6 servings

Calories 229
Fat 13g
Sat Fat 2g
Polysat Fat 6g
Monosat fat 2g
Cholesterol 50mg
Sodium 127.7mg
Potassium 377mg
Carbs 6g
Fiber .5g
Sugar .5g
Protein 23g

No comments:

Post a Comment