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Preparation time: 5 min.
Cooking time: 20 min. |
Ingredients
- 1/2 cup fresh breadcrumbs
- 2 Tbs. parsley, minced
- 3/4 tsp. dried oregano
- 1/8 tsp. garlic powder
- 1/8 tsp. onion powder
- 1/8 tsp. pepper
- 1 Tbs. plus 1 tsp. vegetable oil
- 1-1/4 lbs. tilapia filletes
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Cooking Directions
Preheat oven to 500°F. Combine first 6 ingredients in a bowl. Spread 2 tsp. oil in bottom of a baking dish. Arrange fillets in baking dish. Brush fish with remaining oil. Sprinkle breadcrumb mixture evenly over fillets. Bake 15 minutes until fish flakes easily.
Per Serving: calories 195, fat 6.7g, calories from fat: 32%, protein 29.0g, cholesterol 73mg, dietary fiber 0.3g
Dietary Exchange: milk : 0.0, vegtable : 0.0, fruit : 0.0, bread : 0.2, lean meat : 0.0, fat : 0.9, sugar : 0.0, very lean meat protein : 4.5
View Detailed Nutritional Information
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