Cheddar Tilapia

Cheddar Tilapia Image by: Cheddar Tilapia Author: Canadian Living

Tilapia is an inexpensive and widely available white fish. It is mildly sweet, fine in texture and sold as fresh or frozen. This is a simple recipe that can be thrown together during a busy weeknight with common ingredients found in your refrigerator.

  • Portion size 4 servings

Ingredients

  • 1/2 cup panko bread crumbs
  • 1/2 cup shredded Canadian Cheddar Cheese
  • 1 green onion chopped
  • 1 lb tilapia fillet
  • 2 tablespoons reduced-fat mayonnaise
  • 1 clove garlic minced

Method

In bowl, mix together bread crumbs, cheese and onion; set aside.

On parchment paper–lined baking sheet, pat fish dry with paper towel. Mix mayonnaise with garlic; spread evenly over fish. Lightly press bread crumb mixture on top.

Bake in top third of 450?F (230?C) oven until crust is golden and fish flakes easily when tested, about 12 minutes.

Nutritional facts Per serving: about

  • Fibre trace
  • Sodium 194 mg
  • Sugars 1 g
  • Protein 27 g
  • Calories 209.0
  • Total fat 10 g
  • Potassium 368 mg
  • Cholesterol 68 mg
  • Saturated fat 4 g
  • Total carbohydrate 4 g

%RDI

  • Iron 7.0
  • Fibre 0.0
  • Folate 5.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 11.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 4.0
  • Vitamin C 2.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Cheddar Tilapia

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