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Parmessan Crusted Tilapia

Recipe #302319 | 20 min | 10 min prep | SERVES 4 (Change Servings)
(0) RATE IT NOW READ REVIEWS

Miryam MS, RD

RECIPE BY: Miryam MS, RD

Simple, healthy and delicous. It is a very quick recipe to do that you will be satisfied with. Try it.

Posted on: May 6, 2008

Print Recipe

Ingredients

  • 4 (3 ounce)  tilapia fillets
  • 3/4 cup freshly grated parmesan cheese
  • 1 teaspoon chopped flat leaf parsley
  • 2 teaspoons paprika
  • 1 lemon, cut into wedges
  • 1/4 cup extra virgin olive oil, for drizzling
  • salt
  • fresh ground pepper

    • Directions

    1. 1
      Preheat the oven to 400 degrees. In a shallow dish, combine the cheese with the paprika and parsley and season with salt and pepper.
    2. 2
      Drizzle the fish with olive oil and dredge in the cheese mixture. Place on a foil lined baking sheet and bake until the fish is opaque in the thickest part, 10 to 12 minutes.
    3. 3
      Serve the fish with the lemon wedges.

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    Nutrition Facts

    Serving Size 1 (145g)

    Recipe makes 4 servings

    Calories 290
    Calories from Fat 184 (63%)
    Amount Per Serving %DV
    Total Fat 20.5g 31%
    Saturated Fat 5.6g 28%
    Monounsaturated Fat 11.9g
    Polyunsaturated Fat 2.1g
    Trans Fat 0.0g
    Cholesterol 59mg 19%
    Sodium 332mg 13%
    Potassium 345mg 9%
    Total Carbohydrate 4.3g 1%
    Dietary Fiber 1.7g 6%
    Sugars 0.3g
    Protein 24.8g 49%
    Vitamin A 670mcg 13%
    Vitamin B6 0.2mg 10%
    Vitamin B12 1.8mcg 29%
    Vitamin C 21mg 36%
    Vitamin E 1mcg 6%
    Calcium 235mg 23%
    Iron 1mg 6%

    detailed view...

    how is this calculated?

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