Penn Herb Wellness Guide
Sesame Broiled Tilapia
Tilapia is a sweet and fine-textured fish that easily absorbs the flavors of the lemon juice and sesame seeds.
Ingredients
- 1 lb. fresh tilapia fillets
- 2 Tbls. butter, melted
- 1 tsp. fresh lemon juice
- 3 Tbls. sesame seeds
Directions
- Combine melted butter and lemon juice in a shallow dish and dip the fillets in the mixture.
- Place on a lightly greased ovenproof pan. Broil under high heat about 2 minutes each side, basting with the butter/lemon mixture several times during the cooking process.
- After the final baste, top fillets with sesame seeds.
- Broil an additional 1-2 minutes until the seeds are golden brown.
Recipe courtesy of the National Fisheries Institute
Nutrition Facts
Calories 398
Calories from Fat 193 (48%)
(34%)Total Fat 22g
(48%)Saturated Fat 10g
Polyunsaturated Fat 4g
Monounsaturated Fat 7g
(48%)Cholesterol 144mg
(5%)Sodium 121mg
(22%)Potassium 755mg
Total Carbohydrate 3g
(6%)Dietary Fiber 2g
Sugars 0g
Sugar Alcohols 0g
(96%)Protein 48g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.