Italian-Style Tilapia

Italian-Style Tilapia
4 servings

A great low calorie, high protein choice for lunch of dinner! Serve this with steamed veggies (lots) or whole grain rice (no more than a handful).

1 pound Tilapia fillets, one-quarter to one-half inch thick (4 fillets)
2 egg whites
1 tablespoon lemon juice
1/8 teaspoon pepper
1/2 teaspoon garlic powder
1/2 cup Italian breadcrumbs
1/4 cup grated Parmesan cheese (or soy substitute)

Preheat the broiler. Coat a broiling pan with olive oil cooking spray. Place the egg whites and lemon juice in a small bowl. Beat together with a whisk. Place the rest of the ingredients in another bowl. Mix. Dip the fillets in the egg mixture and coat well. Then dip them in the breadcrumb mixture and coat them lightly. Place the fillets on the broiling pan. Broil 2-3 minutes on one side. Turn the fillets and broil them 2-3 minutes on the other side until golden and flaky when touched with a fork.

Totals Per Serving
Calories: 161;
Protein: 22.9g;
Carbohydrate: 10.5g;
Fat: 2.8g;
Sodium: 287mg;
Cholesterol: 4mg