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

Ketchup was sold in the 1830’s as medicine.

Food Joke

It was a warn Southern California evening when the jury reached a verdict in the O. J. Simpson case. The nation was anxiously awaiting the jury's verdict and newsmen were rapidly arriving on the rumors that the decision would finally be announced. At that moment, Judge Ito was in his backyard Bar-B-Qing filet mignon for the family's evening dinner. The bailiff phoned the Ito residence and when Mrs. Ito answered, requested that the Judge be notified and suggested that the judge should return to the court house as soon as possible. Mrs. Ito refused the bailiff's request because, she insisted, "HIS HONOR WAS AT STEAK." A squad car driver was covering a quiet beat out in the sticks when he was amazed to find a former lieutenant on the police force covering the beat. He stopped the car and asked, "Why, Mike, this wouldn't be your new beat out here in the sticks, would it? "That it is," Mike replied grimly, "ever since I arrested Judge Ito on his way to the masquerade ball." "You mean you pinched his honor?" asked Pat. "How was I to know that his convict suit was only a costume." demanded Mike. "Well," mused Pat, "'tis life and there's a lesson in this somewhere." "That there is," replied Mike. "'TIS WISE NEVER TO BOOK A JUDGE BY HIS COVER." Noren Eron, the great Norse comic decided to bring his act to America. He booked several shows in the northern states and did well. He then took his act down south, but he realized that the farther south he went, the less the crowd appreciated his act which had the poor guy miffed. When he got to the Deep South, no one got his act at all. After many disappointing sets, he just quit one night and returned to Norway. This goes to show you, ... You should never book a miffed Norse in the south. This was the day that could be the most important day in my career. I had rented three adjoining rooms at the Four Seasons Hotel, where we hoped to work out an agreement that would result in a merger of our firms. I expected some heavy social drinking during our meetings and went to the liquor cabinet to ensure that it was properly stocked. To my horror and chagrin, I found the cabinet filled with bottles of Angastora and little else. I called the manager and demanded that the bottles be removed and the liquor cabinet be better stocked. He refused stating, "You have to take the bitters with the suite."

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