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Nutrition Facts
Serving Size 265 g
(Approx. 4 Servings)
Amount Per Serving
Calories 330 Calories From Fat 90
% Daily Value*
Total Fat 10 g 15%
Saturated Fat 2 g 10%
Trans Fat 0.0 g
Cholesterol 55 mg 18%
Sodium 530 mg 22%
Total Carbohydrate 27 g 9%
Dietary Fiber 5 g 20%
Sugars 4 g
Protein 33 g
Vitamin A 2% Iron 6%
Vitamin C 30% Calcium 8%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Nutrition Facts represent the ingredients displayed and are estimates only. We make no representations or warranties regarding the nutrition information provided. Adding optional ingredients or substituting products could alter the nutritional content of this recipe.
The dietary lifestyle and nutritional information are provided for educational purposes only. Product formulations may change; therefore, we recommend that you consult the product's label for nutrition information, contact the manufacturer for product related questions, and consult a healthcare provider for nutritional guidance specific to your needs. Since cooking times can vary, ensure that all recipe ingredients are cooked to a safe internal temperature according to USDA guidelines.

Pan Seared Tilapia with Citrus Slaw

Prep Time
20 minutes
Cook Time
15 minutes
Total Time
35 minutes
4  People


Recipe makes 4 Servings

2 cup(s) Shredded Cabbage
1 cup(s) red onions, thin slices
1 Tbsp lime, juiced
1/4 cup(s) Non-Fat Greek Yogurt Plain
1/4 cup(s) cilantro, chopped
2 Tbsp olive oil
4 Oz Tilapia Fillet (4oz)
1/2 Tsp kosher salt
1 Tsp black pepper
4 Whole Wheat French Rolls
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Combine cabbage, red onion, lime juice, yogurt, and cilantro in a medium size mixing bowl. Cover slaw and set aside.
Place a large nonstick skillet over medium-high heat. Add oil and heat.
Season tilapia with salt and pepper.
When oil is hot, carefully place fillets in skillet.
Cook 3-4 minutes per side. Remove and place with rolls.
Top with citrus slaw and serve.



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