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–+ servings

Sweet, Lemony and Fabulous Tilapia

Sweet, Lemony and Fabulous Tilapia

Ingredients
  

  • ⅓ cup Panko bread crumbs, see shopping tips
  • ¼  teaspoon salt
  • ⅛ teaspoon ground black pepper
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons honey
  • ½ teaspoon Tabasco Sauce
  • 2 pieces tilapia (5 oz each)
  • 2 teaspoon flour
  • 2 teaspoons extra virgin olive oil
  • Cooking spray

Instructions
 

  • In a shallow dish, add bread crumbs, salt, pepper, and blend together. In another small bowl, combine lemon juice, honey, and Tabasco.
  • Place fish on a plate. Dust with a little flour on each side. Dredge both sides of fish in bread crumb mixture.
  • Coat a large non-stick pan with cooking spray.  Add olive oil and heat over medium heat.  Add breaded fish, cover, and sauté until browned on both sides and cooked through, about 3 minutes on each side. Remove fish to a plate.
  • Add lemon-honey glaze to pan. Cook for about 5-10 seconds until syrupy. Pour sauce over fish and serve.

Nutrition

Serving: 5ouncesCalories: 284kcalCarbohydrates: 27gProtein: 29gFat: 7gSaturated Fat: 1gCholesterol: 69mgSodium: 250mgFiber: 1gSugar: 18gBlue Smart Points: 7Green Smart Points: 8Plus Points: 7