Parmesan Pine Nut Tilapia
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
2 - 3.5 oz. fresh tilapia filets1 tbsp grated parmesan cheese1 tbsp ground flax seed2 tbsp seasoned bread crumbs2 tbsp pine nuts, chopped fine1 egg white, whisked1 tsp chopped garlic2 tbsp olive oil
1. Mix parmesan cheese, bread crumbs, flax seed and chopped pine nuts.
2. Dip fish filet in egg mixture to coat.
3. Coat both sides of fish filet in bread crumb mixture.
4. Pre-heat olive oil and chopped garlic in skillet.
5. Cook fish on both sides until done... about 5 - 7 minutes per side, depending on the thickness of each filet. You will know it's done when you insert fork and it's really flaky and white.
Serve with broccoli and rice.
Number of Servings: 2
Recipe submitted by SparkPeople user DSCOTT525.
2. Dip fish filet in egg mixture to coat.
3. Coat both sides of fish filet in bread crumb mixture.
4. Pre-heat olive oil and chopped garlic in skillet.
5. Cook fish on both sides until done... about 5 - 7 minutes per side, depending on the thickness of each filet. You will know it's done when you insert fork and it's really flaky and white.
Serve with broccoli and rice.
Number of Servings: 2
Recipe submitted by SparkPeople user DSCOTT525.
Nutritional Info Amount Per Serving
- Calories: 347.8
- Total Fat: 23.5 g
- Cholesterol: 2.1 mg
- Sodium: 296.3 mg
- Total Carbs: 12.6 g
- Dietary Fiber: 2.0 g
- Protein: 24.6 g
Member Reviews