Baked Tilapia With Lots of Spice

• 份量: 4 servings
• 准备时间: 15 minutes
• 总时间: 29 minutes

配料

1 teaspoon salt

3/4 teaspoon paprika

3/4 teaspoon onion powder

3/4 teaspoon dry mustard

1/2 teaspoon garlic powder

1/2 teaspoon pepper

1/2 teaspoon cumin

1/2 teaspoon basil

3/4 teaspoon italian seasoning

4 (4 ounce) tilapia fillets

1/2 cup breadcrumbs

3 tablespoons sliced green onions

1 tablespoon dried parsley flakes

1 tablespoon olive oil

步骤

Preheat the oven to 450 degrees.

In a small bowl combine the spices from the salt through the Italian seasoning and set it aside.

In a shallow container mix the bread crumbs, dried parsley, and green onions.

Measure 4 tsp of the spice mix and sprinkle that all over the 4 fish fillets.

Add the remaining spice mix to the bread crumbs, mixing well. Add the olive oil to the bread crumb mix, blending it in with your hands.

Dredge the fish in the breadcrumbs, coating well.

Shake off any excess breadcrumbs.

Place the fish on a baking pan that has been sprayed with non-stick spray.

Bake for 6 minutes.

Turn over and bake for 4 minutes.

Turn over again and bake until flaky, about 4 more minutes.

Serve immediately.

营养

• 卡路里: 202.3
• 总脂肪: 6.3
• 饱和脂肪: 1.3
• 胆固醇: 56.7
• 钠: 743.2
• 总碳水化合物: 11.5
• 膳食纤维: 1.2
• 总糖: 1.1
• 蛋白质: 25.1