Parmesan Crusted Tilapia

Parmesan Crusted Tilapia might be a good recipe to expand your main course repertoire. This recipe makes 4 servings with 219 calories, 30g of protein, and 10g of fat each. For $2.57 per serving, this recipe covers 16% of your daily requirements of vitamins and minerals. This recipe from Taste and Tell Blog has 6504 fans. From preparation to the plate, this recipe takes about 17 minutes. If you have salt, parmesan cheese, paprika, and a few other ingredients on hand, you can make it. It is a good option if you're following a gluten free and pescatarian diet. All things considered, we decided this recipe deserves a spoonacular score of 98%. This score is super. Try Parmesan-Crusted Tilapia, Parmesan Crusted Tilapia, and Parmesan Crusted Tilapia for similar recipes.

Servings: 4

Preparation duration: 5 minutes

Cooking duration: 12 minutes

 

Ingredients:

1 tablespoon extra virgin olive oil

lemon, cut into wedges

2 teaspoons paprika

3/4 cup freshly grated Parmesan cheese

1 tablespoon chopped parsley

1/4 teaspoon salt (optional)

4 tilapia filets (about 4 oz each)*

Equipment:

baking sheet

bowl

aluminum foil

oven

Cooking instruction summary:

Preheat the oven to 400F. Line a baking sheet with foil.In a shallow bowl, mix together the Parmesan, paprika, parsley and salt. Drizzle the tilapia with the olive oil, then dredge in the cheese mixture, pressing it in lightly with your fingers if necessary. Transfer to the baking sheet.Bake until the fish is opaque in the thickest part, 10-12 minutes. Serve with the lemon slices.

 

Step by step:


1. Preheat the oven to 400F. Line a baking sheet with foil.In a shallow bowl, mix together the Parmesan, paprika, parsley and salt.

2. Drizzle the tilapia with the olive oil, then dredge in the cheese mixture, pressing it in lightly with your fingers if necessary.

3. Transfer to the baking sheet.

4. Bake until the fish is opaque in the thickest part, 10-12 minutes.

5. Serve with the lemon slices.


Nutrition Information:

Quickview
218k Calories
29g Protein
10g Total Fat
1g Carbs
29% Health Score
Limit These
Calories
218k
11%

Fat
10g
16%

  Saturated Fat
4g
27%

Carbohydrates
1g
1%

  Sugar
0.44g
0%

Cholesterol
69mg
23%

Sodium
506mg
22%

Get Enough Of These
Protein
29g
59%

Selenium
51µg
74%

Vitamin B12
2µg
34%

Phosphorus
327mg
33%

Vitamin D
3µg
24%

Calcium
238mg
24%

Vitamin B3
4mg
23%

Vitamin K
21µg
20%

Vitamin A
724IU
15%

Vitamin B6
0.23mg
11%

Potassium
397mg
11%

Magnesium
41mg
10%

Vitamin B2
0.15mg
9%

Vitamin E
1mg
9%

Folate
31µg
8%

Vitamin B5
0.68mg
7%

Zinc
0.95mg
6%

Iron
1mg
6%

Vitamin C
5mg
6%

Copper
0.1mg
5%

Vitamin B1
0.06mg
4%

Manganese
0.07mg
3%

Fiber
0.58g
2%

covered percent of daily need
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Parmesan Crusted Tilapia

 

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