Well Tilapia

Serves: 4

Nutritional Analysis Per Serving:

Calories	290	Dietary Fiber	5
Total Fat	6g	Sugars	4g
Saturated Fat	0g	Protein	29g
Cholesterol	0mg	Vitamin A	8%
Total Carbohydrate	33g	Vitamin C	25%
Sodium	330mg	Calcium	30%
		Iron	40%

Amount:

Ingredients:

1 cup

Whole Wheat Bread Crumbs

1 cup

Total Cereal Flakes

1/2 tsp.

Pepper

1/2 tsp.

Garlic Powder

1/2 tsp.

Paprika

Recipe Directions: In food processor, crush whole wheat bread, cereal flakes, pepper, garlic powder & paprika together. Place in a bowl or pan by itself.

1/2 cup

Whole Wheat Flour

Recipe Directions: Place in a bowl or pan by itself.

2 large

Egg Whites

4 tsp.

Lemon Juice

Recipe Directions: Whisk together and place in a separate bowl or pan.

Tilapia Fillets 4-5 oz. each

Recipe Directions: Dredge each piece of fish in the flour, dip it in the egg mixtures, then coat all sides with the breadcrumb mixture. Place on a baking sheet sprayed with Pam. Bake at 350 degrees (convection oven). At home, a conventional oven should be cooked at 25 degrees higher. Cook until center of the fish reaches 155 degrees. (about 15 minutes). Keep hot for service.