Parmesan Pine Nut Tilapia


4.5 of 5 (10)
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Nutritional Info
  • Servings Per Recipe: 2
  • 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

View full nutritional breakdown of Parmesan Pine Nut Tilapia calories by ingredient
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Introduction

A healthy dinner alternative... a light white fish... full of flavor and great served with broccoli and rice. A healthy dinner alternative... a light white fish... full of flavor and great served with broccoli and rice.
Number of Servings: 2

Ingredients

    2 - 3.5 oz. fresh tilapia filets
    1 tbsp grated parmesan cheese
    1 tbsp ground flax seed
    2 tbsp seasoned bread crumbs
    2 tbsp pine nuts, chopped fine
    1 egg white, whisked
    1 tsp chopped garlic
    2 tbsp olive oil

Directions

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.

TAGS:  Fish | Dinner | Fish Dinner |

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Member Ratings For This Recipe


  • Very Good
    Going to make this tonight. Am using cheddar instead of parmesan as I haven't any handy. Looking forward to that! - 1/29/11

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  • Incredible!
    I love this recipe! We have this for dinner almost every other week now. - 2/4/10

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  • Very Good
    I liked this but I think I will coat the fish in flour before breading next time. Also my grill pan wasn't very good. I wonder what the cook times would be if you baked it? - 6/3/09

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  • Incredible!
    Loved it! - 2/6/09

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  • Very Good
    I didn't have any pine nuts, but it was wonderful anyway ! - 1/17/09

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