RECIPE: Herb and Crumb-topped Tilapia

HERB AND CRUMB TOPPED TILAPIA

2 TBSP whole wheat bread crumbs
2 TBSP ground flaxseed
1 tsp dried oregano
1/2 tsp minced garlic
1/16 tsp salt
1 1/2 TBSP olive oil
4 tilapia fillets (5 oz each)
4 lemon wedges for garnish

Preheat the oven to 375*F.  Coat a small baking pan with cooking spray.  Combine the bread crumbs, flaxseed, oregano, garlic and salt in a bowl.  Drizzle half of the oil over the tilapia.  Rub to coat.  Sprinkle with the bread crumbs mixture.  Rub to coat evenly.  Place in the prepared baking pan and drizzle with the remaining oil.  Bake for 10 minutes, or until tilapia is cooked through.  Serve with the lemon wedges.

PER SERVING:
Calories 190
Fat 7g
Sat Fat 2 g
Protein 26g
Carbohydrates 4g
Fiber 2g
Calcium 19mg
Sodium 90mg

*My commentary on this is that I would add Parmesan cheese to the bread crumb mixture.  That will change the stats...