Fish

Mustard Battered Tilapia is for Dinner.

Mustard Battered Tilapia takes 5 minutes to prepare.

Mustard Battered Tilapia takes 8 minutes to cook.

Mustard Battered Tilapia makes 4 servings.

The ingredients for Mustard Battered Tilapia are:

4 - 4oz tilapia filets -fresh if available
1.5 teaspoons fresh lemon juice
1 cup seasoned croutons, lightly crushed
1 cup nonfat milk
2 tsp stone ground mustard
1/4 tsp red pepper ground or flakes
Full leaves of Romaine or Bibb or Boston lettuce for garnish on plate.

Spray cooking oil

Here is how you make Mustard Battered Tilapia:

Remove fish from refridgerator while preparing ingredients. Rinse under cold water and pat dry. Place on plate.Mix milk, mustard, and lemon juice until well-blendedSpray a COLD non-stick frying pan with cooking spray (Pam for example). Place pan on medium high heat.Crush croutons by placing them in a plastic bag or in a bit of plastic wrap and rolling with rolling pin or can.Dip fish into the milk mixture, then coat with the crushed croutons.Add carefully to pan, one filet at a time. You may cook more than one filet at a time if your pan allows -no crowding! Lower heat to medium.Fry about 3 minutes on one side, then turn and finish cooking for about 2 minutes on second side. Cook until browned and flesh is white and flakes easily. Complete cook time may take more than total 5 minutes.Place a leaf of lettuce on each of the 4 plates. Put one hot filet per plate on lettuce. Sprinkle desired amount of crushed pepper on top of fish. Salt as desired.Serves 4. *NOTES: Allowing fish to warm slightly before cooking and spraying a cold pan with your cooking spray before heating the pan both help prevent sticking.Number of Servings: 4Recipe submitted by SparkPeople user TRAINOF4.

The nutritional information for Mustard Battered Tilapia is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 172.0

• Total Fat: 3.0 g
• Cholesterol: 56.9 mg
• Sodium: 233.8 mg
• Total Carbs: 9.6 g
• Dietary Fiber: 0.8 g
• Protein: 24.2 g

The dietary needs meet for Mustard Battered Tilapia is Low Fat