Parmesan crusted tilapia
Nutritional Info
- Servings Per Recipe: 2
- Amount Per Serving
- Calories: 234.6
- Total Fat: 6.4 g
- Cholesterol: 64.9 mg
- Sodium: 527.9 mg
- Total Carbs: 13.7 g
- Dietary Fiber: 0.9 g
- Protein: 30.5 g
View full nutritional breakdown of Parmesan crusted tilapia calories by ingredient
Number of Servings: 2
Ingredients
-
* 2 medium sized fillets
* 1/4 cup breadcrumbs or crushed Ritz cracker
* 1/4 cup grated parmesan cheese
* 1 tablespoon italian seasoning
* 1 teaspoon garlic powder
* 1 tablespoon lemon juice
* salt
* pepper
* garlic powder
* olive oil
Directions
1. Thaw and wash tilapia fillets if frozen. Pat dry on paper towels.
2.Combine crumbs, parmesan, italian seasoning and garlic powder on a plate, mixing well.
3.On a different plate, pour 1 tbsp lemon juice.
4. Working 1 at a time, place a fillet on the plate in the lemon juice, sprinkle with desired amount of kosher salt (be careful about how much salt is in your parmesan, crumbs, and other seasonings), black pepper, and garlic powder. Turn the fillet over in the lemon juice and sprinkle seasoning on the other side.
5.Dredge fillet in the parmesan mixture patting it all over to coat.
6.Place in an oiled baking dish, repeat with remaining fillets.
7.Sprinkle a little lemon juice over fillets and drizzle or spray them lightly with olive oil.
8.Bake at 425ºF for about 20 minutes or until they easily flake with a fork and edges are browning (you can sprinkle some more parmesan on top if desired). You can also bake these faster at 450ºF.
Number of Servings: 2
Recipe submitted by SparkPeople user ANNIEKIKI.
2.Combine crumbs, parmesan, italian seasoning and garlic powder on a plate, mixing well.
3.On a different plate, pour 1 tbsp lemon juice.
4. Working 1 at a time, place a fillet on the plate in the lemon juice, sprinkle with desired amount of kosher salt (be careful about how much salt is in your parmesan, crumbs, and other seasonings), black pepper, and garlic powder. Turn the fillet over in the lemon juice and sprinkle seasoning on the other side.
5.Dredge fillet in the parmesan mixture patting it all over to coat.
6.Place in an oiled baking dish, repeat with remaining fillets.
7.Sprinkle a little lemon juice over fillets and drizzle or spray them lightly with olive oil.
8.Bake at 425ºF for about 20 minutes or until they easily flake with a fork and edges are browning (you can sprinkle some more parmesan on top if desired). You can also bake these faster at 450ºF.
Number of Servings: 2
Recipe submitted by SparkPeople user ANNIEKIKI.