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Julianne Cornelius' “Pam-fried” Tilapia
From Quick and Simple
“Tilapia is a whitefish that is so affordable,” says Julianne of her favorite seafood. She eats this ultra low-cal entrée — whipped up in under 10 minutes — over brown rice.
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Nutritional Information
(per serving)
| Calories | 109 |
| Total Fat | 3g |
| Saturated Fat | 0 |
| Cholesterol | 0 |
| Sodium | 260mg |
| Total Carbohydrate | 2g |
| Dietary Fiber | 1g |
| Sugars | -- |
| Protein | 10g |
| Calcium | -- |
Judd Pilossof
Ingredients
| U.S. | Metric | Conversion chart |
- 4 tilapia fillets, 4 oz. each
- .5 teaspoon(s) salt substitute
- .5 teaspoon(s) black pepper
- .5 teaspoon(s) Creole seasoning
Directions
- Pat fish fillets dry with paper towels. Combine seasonings in a small bowl, then sprinkle evenly over both sides of fish.
- Warm a 10-inch nonstick skillet coated with nonstick cooking spray over medium-high heat. Add fish and cook 3 to 4 minutes per side, until fish flakes easily with a fork.
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