- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 253.1
- Total Fat: 7.9 g
- Cholesterol: 91.6 mg
- Sodium: 1,433.3 mg
- Total Carbs: 6.6 g
- Dietary Fiber: 0.6 g
- Protein: 39.7 g
Baked Parmesan Crusted TilapiaSubmitted by: MPANGRAC
IntroductionLow fat baked fish dish with a zesty flavor Low fat baked fish dish with a zesty flavor
6 pieces tilapia (3 filets cut in ½), approx. 36 oz
1 tablespoon lemon juice
1 cup panko bread crumbs
1/2 cup parmesan cheese, grated
1 teaspoon garlic powder
1 tablespoon extra virgin olive oil
1 tablespoon salt
1 tablespoon pepper, black
Note: I've found that I get more even coverage with the seasonings, parmesan, and breading if I sprinkle each on the fish separately. The salt especially is too heavy on the last few pieces. Whatever works best for you!
Number of Servings: 6
Recipe submitted by SparkPeople user MPANGRAC.
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Member Ratings For This Recipe
Wow.....this was GREAT. I used WW panko, 1 tsp creole seasoning instead of salt, 1 tsp lemon pepper, 1/2 tsp garlic salt and 1 T italian seasoning (written in Directions but not on ingredient list). I tried using PAM olive oil spray on foil instead of 1T of OO but did end up with some sticking. - 9/12/11
Easy&good. note, author fails to list "Italian Seasonings (1tbsp)" in the list of Ingredients.
I cut back on the salt & pepper. Yet it was still quite salty. I think the recipe has a lot of "salt" flavor from the pungent Parmesan cheese.
Be sure to place the fish in a single layer, not stacked. - 3/4/13