4 oz (113 g) Lemon Pepper Breaded Tilapia is a delicious and easy-to-prepare seafood dish that is perfect for a weeknight dinner. With only 150 calories per serving, it's a healthy and low-calorie choice for those who want to maintain a healthy diet.

This dish is made from a combination of tilapia fillets and lemon pepper seasoning, which gives it a tangy and slightly spicy flavor. The fillets are first coated in a breaded mixture, which gives them a crispy texture when cooked. It's easy to prepare and can be ready in just a few minutes.

In this article, we'll explore some practical tips and strategies for preparing and serving this dish, as well as some of the nutritional and health benefits of tilapia.

What are the ingredients in this dish?

The ingredients in this dish are tilapia fillets, lemon pepper seasoning, breadcrumbs, flour, eggs, and oil.

What is the nutritional value of this dish?

This dish contains 150 calories, 9 grams of fat, 14 grams of protein, and 360 mg of sodium per serving. It is also a good source of omega-3 fatty acids, which can help reduce inflammation and lower the risk of heart disease.

What is the recommended portion size for this dish?

The recommended portion size for this dish is 4 oz (113 g), which is one fillet.

What are the health benefits of tilapia?

Tilapia is a lean and protein-rich fish that is low in calories and fat. It is also a good source of several essential vitamins and minerals, including vitamin B12, vitamin D, selenium, and phosphorus. In addition, tilapia contains omega-3 fatty acids, which are important for maintaining good heart health and reducing inflammation in the body.

How is this dish prepared?

To prepare this dish, first preheat your oven to 375°F (190°C). Next, mix together the flour and lemon pepper seasoning in a shallow bowl. Beat the eggs in another shallow bowl. In a third bowl, mix together the breadcrumbs and oil. Dip each tilapia fillet in the flour mixture, then the eggs, and finally in the breadcrumb mixture. Place the breaded fillets on a greased baking sheet and bake for 12-15 minutes, or until the fish is cooked through and the breadcrumbs are golden brown.

What are some serving suggestions for this dish?

This dish pairs well with a variety of side dishes, such as steamed vegetables, rice, or quinoa. You can also serve it with a simple salad or a light sauce made from lemon juice, olive oil, and garlic for added flavor.

What are some variations of this dish?

You can try using different types of seasoning or coating for the tilapia fillets, such as Cajun seasoning, blackened seasoning, or parmesan cheese. You can also experiment with different cooking methods, such as grilling or pan-searing, for a different texture and flavor.

What are some common allergens present in this dish?

This dish contains wheat, eggs, and fish, which are common allergens. If you have any food allergies, be sure to check the ingredients carefully before preparing or eating this dish.

What is the shelf life of this dish?

This dish can be stored in an airtight container in the refrigerator for up to 3 days.

Are there any special storage instructions for this dish?

To store this dish, allow it to cool completely and then transfer it to an airtight container. It can be stored in the refrigerator for up to 3 days or frozen for up to 1 month.