Ingredients
- 1 large unpeeled potato, cut into ½-inch pieces
- 2 teaspoons olive oil
- ¼ teaspoon salt
- 2 tablespoons all-purpose flour
- 1 egg
- ¾ cup unseasoned crispy bread crumbs
- ¾ teaspoon seasoning salt
- 2 tablespoons butter, melted
- 2 tilapia or other white fish fillets (5 to 6 oz each)
- 1 medium zucchini, cut into ½-inch slices
- 2 teaspoons chopped fresh thyme leaves
- 2 teaspoons grated lemon peel
How to Make It
- Heat oven to 425°F. Spray 1531031-inch pan with cooking spray. In medium bowl, toss potato, oil and salt to coat. Spread potato in half of pan. Bake 15 to 20 minutes or until potato is tender.
- Meanwhile, place flour on plate. In shallow dish, beat egg with fork. In another shallow dish, mix bread crumbs, seasoning salt, and butter.
- Coat tilapia with flour. Dip into egg; coat well with bread crumb mixture. Place fillets in other half of pan. Place zucchini over potatoes; toss to combine.
- Bake 10 to 12 minutes or until fish flakes easily with fork and vegetables are tender. Sprinkle fillets with thyme; toss vegetables with lemon peel.
Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 660 kcal Calories from Fat: 207 kcal |
% Daily Value*
|
Total Fat 23 g 66% |
Saturated Fat 10 g 50% |
Trans Fat 0.5 g |
Cholesterol 210 mg 70% |
Sodium 1360 mg 23% |
carbohydrates 71 g 55% |
Dietary Fiber 6 g 16% |
Protein 41 g 82% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |