A Fish Family

The recipe A Fish Family can be made in around 45 minutes. This recipe makes 2 servings with 501 calories, 58g of protein, and 24g of fat each. For $5.71 per serving, this recipe covers 37% of your daily requirements of vitamins and minerals. It works well as a pricey main course. 8 people were glad they tried this recipe. A mixture of parmesan cheese, garlic powder, tilapia, and a handful of other ingredients are all it takes to make this recipe so yummy. It is brought to you by Dine and Dish. It is a good option if you're following a pescatarian diet. Overall, this recipe earns a tremendous spoonacular score of 89%. Try Classic Family Fish Cakes, Family meals: Easy fish cakes, and Beef Stroganoff – Originally created for the Russian Stroganoff family by a french chef, this family favorite around my house for similar recipes.

Servings: 2

 

Ingredients:

1/4 cup breadcrumbs or crushed Ritz cracker

1 teaspoon garlic powder

garlic powder

1 tablespoon italian seasoning

1 tablespoon lemon juice

olive oil

1/4 cup grated parmesan cheese

pepper

salt

3-4 tilapia fillets, depending on size

Equipment:

paper towels

baking pan

Cooking instruction summary:

Thaw and wash tilapia fillets if frozen. Pat dry on paper towels.Combine crumbs, parmesan, italian seasoning and garlic powder on a plate, mixing well.On a different plate, pour 1 tbsp lemon juice.Working 1 at a time, place a fillet on the plate in the lemon juice, sprinkle with desired amount of kosher salt (be careful about how much salt is in your parmesan, crumbs, and other seasonings), black pepper, and garlic powder. Turn the fillet over in the lemon juice and sprinkle seasoning on the other side.Dredge fillet in the parmesan mixture patting it all over to coat.Place in an oiled baking dish, repeat with remaining fillets.Sprinkle a little lemon juice over fillets and drizzle or spray them lightly with olive oil.Bake at 425F for about 20 minutes or until they easily flake with a fork and edges are browning (you can sprinkle some more parmesan on top if desired). You can also bake these faster at 450F.

 

Step by step:


1. Thaw and wash tilapia fillets if frozen. Pat dry on paper towels.

2. Combine crumbs, parmesan, italian seasoning and garlic powder on a plate, mixing well.On a different plate, pour 1 tbsp lemon juice.Working 1 at a time, place a fillet on the plate in the lemon juice, sprinkle with desired amount of kosher salt (be careful about how much salt is in your parmesan, crumbs, and other seasonings), black pepper, and garlic powder. Turn the fillet over in the lemon juice and sprinkle seasoning on the other side.Dredge fillet in the parmesan mixture patting it all over to coat.

3. Place in an oiled baking dish, repeat with remaining fillets.Sprinkle a little lemon juice over fillets and drizzle or spray them lightly with olive oil.

4. Bake at 425F for about 20 minutes or until they easily flake with a fork and edges are browning (you can sprinkle some more parmesan on top if desired). You can also bake these faster at 450F.


Nutrition Information:

Quickview
500k Calories
57g Protein
23g Total Fat
15g Carbs
50% Health Score
Limit These
Calories
500k
25%

Fat
23g
36%

  Saturated Fat
5g
37%

Carbohydrates
15g
5%

  Sugar
4g
5%

Cholesterol
136mg
45%

Sodium
599mg
26%

Get Enough Of These
Protein
57g
116%

Selenium
111µg
159%

Vitamin C
98mg
119%

Vitamin B12
4µg
70%

Phosphorus
583mg
58%

Vitamin B3
11mg
56%

Vitamin D
7µg
53%

Vitamin A
2473IU
49%

Vitamin B6
0.75mg
37%

Vitamin K
35µg
34%

Vitamin E
4mg
33%

Potassium
1040mg
30%

Folate
111µg
28%

Magnesium
95mg
24%

Calcium
234mg
23%

Manganese
0.39mg
20%

Iron
3mg
19%

Vitamin B2
0.31mg
18%

Vitamin B5
1mg
16%

Vitamin B1
0.21mg
14%

Copper
0.26mg
13%

Fiber
3g
13%

Zinc
1mg
11%

covered percent of daily need
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Food Trivia

The Arabs invented caramel.

Food Joke

Four surgeons were taking a coffee break and were discussing their work. The first said, "I think accountants are the easiest to operate on. You open them up and everything inside is numbered." The second said, "I think librarians are the easiest to operate on. You open them up and everything inside is in alphabetical order." The third said, "I like to operate on electricians. You open them up and everything inside is color-coded." The fourth one said, "I like to operate on lawyers. They're heartless spineless, gutless, and their heads and their ass are interchangeable."

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