Easy Oven Baked Parmesan Crusted Tilapia

The recipe Easy Oven Baked Parmesan Crusted Tilapia can be made in approximately 22 minutes. For $2.71 per serving, this recipe covers 17% of your daily requirements of vitamins and minerals. One portion of this dish contains roughly 32g of protein, 12g of fat, and a total of 244 calories. This recipe serves 4. It is brought to you by 101 Cooking for Two. If you have salt, paprika, olive oil, and a few other ingredients on hand, you can make it. 3745 people were glad they tried this recipe. It works well as a main course. It is a good option if you're following a gluten free and pescatarian diet. Taking all factors into account, this recipe earns a spoonacular score of 94%, which is outstanding. If you like this recipe, you might also like recipes such as Oven Baked Tortilla-Crusted Tilapia, Easy Parmesan-Crusted Tilapia, and Easy Baked Parmesan Tilapia.

Servings: 4

Preparation duration: 10 minutes

Cooking duration: 12 minutes

 

Ingredients:

½ t pepper

1 T dried parsley

1 T olive oil

1 T paprika

1 cup grated Parmesan cheese (fresh if possible)

½ t salt

1 pound tilapia

Equipment:

aluminum foil

baking sheet

oven

frying pan

Cooking instruction summary:

Preheat oven to 400 degrees convection. Line a baking sheet with aluminum foil.Wash and pat dry tilapia.Mix parmesan, paprika, parsley, salt and pepper in a shallow pan.Brush tilapia with oil on both sides and then dredge in the parmesan mixture patting the coating on. Place on the baking sheet.Take remaining parmesan mixture an pat on top of the already coated fish.Bake for about 12 minutes until flaky.

 

Step by step:


1. Preheat oven to 400 degrees convection. Line a baking sheet with aluminum foil.Wash and pat dry tilapia.

2. Mix parmesan, paprika, parsley, salt and pepper in a shallow pan.

3. Brush tilapia with oil on both sides and then dredge in the parmesan mixture patting the coating on.

4. Place on the baking sheet.Take remaining parmesan mixture an pat on top of the already coated fish.

5. Bake for about 12 minutes until flaky.


Nutrition Information:

Quickview
243k Calories
32g Protein
12g Total Fat
1g Carbs
26% Health Score
Limit These
Calories
243k
12%

Fat
12g
19%

  Saturated Fat
5g
33%

Carbohydrates
1g
1%

  Sugar
0.43g
0%

Cholesterol
73mg
25%

Sodium
753mg
33%

Get Enough Of These
Protein
32g
64%

Selenium
53µg
76%

Phosphorus
373mg
37%

Vitamin B12
2µg
35%

Calcium
316mg
32%

Vitamin D
3µg
24%

Vitamin B3
4mg
24%

Vitamin A
1059IU
21%

Vitamin B6
0.25mg
12%

Potassium
416mg
12%

Magnesium
46mg
12%

Vitamin B2
0.19mg
11%

Vitamin K
10µg
10%

Vitamin E
1mg
10%

Zinc
1mg
8%

Folate
30µg
8%

Iron
1mg
7%

Vitamin B5
0.71mg
7%

Manganese
0.11mg
6%

Copper
0.11mg
5%

Vitamin B1
0.06mg
4%

Fiber
0.71g
3%

Vitamin C
1mg
2%

covered percent of daily need
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Food Trivia

The tomato is technically a fruit, not a vegetable. It was also the first genetically engineered whole product and went on the market in 1994. Since then, more than 50 other genetically engineered foods have been deemed safe by the FDA.

Food Joke

A man entered his doctor's office with a cucumber up his nose, a carrot in his left ear and a banana stuck in his right ear. "Doc," he asked, "What's wrong with me?" "Simple," replied the doctor, "You aren't eating right."

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