15-Minute Tilapia Parmesan
User Reviews
4.6
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Prep Time
5 mins
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Cook Time
10 mins
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Total Time
15 mins
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Servings
4
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Calories
433 kcal
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Course
Main Course
15-Minute Tilapia Parmesan
Description
This recipe starts by coating tilapia fillets in a seasoned breadcrumb mixture using flour, Italian breadcrumbs, Parmesan cheese, garlic powder, salt, and pepper, after dipping in beaten egg. The fillets are cooked in coconut oil on medium heat until the breading forms a golden crust, taking about 3 to 5 minutes per side depending on thickness.
Once cooked, each fillet is topped with spoonfuls of marinara sauce and a mixture of shredded mozzarella and grated Parmesan. The skillet is covered briefly off heat to allow the cheese to melt gently.
Serving the tilapia over cooked pasta dishes the meal nicely, with fresh basil or parsley adding a herbaceous finish. For larger fillets, cooking in batches is recommended to maintain even cooking and crust formation.
Ingredients
- 2 tablespoons coconut oil (see note)
- ½ cup Italian bread crumbs
- ¼ cup all-purpose flour
- ¼ cup Parmesan Cheese grated
- 1 teaspoon garlic powder
- ½ teaspoon salt
- ½ teaspoon black pepper
- 2 egg
- 4 fillets tilapia
- 1 cup marinara sauce
- ½ cup mozzarella cheese shredded
- 2 tablespoons Parmesan Cheese grated
- pasta for serving, cooked
- basil chopped, for garnish, or parsley, fresh
Instructions
- Melt the coconut oil in a large skillet over medium to medium-high heat.
- Set up a dredge station with 2 shallow bowls. In the first bowl, beat the eggs. In the second bowl, combine the bread crumbs, flour, Parmesan, garlic powder, salt, and pepper.
- Dip a fish fillet into the egg mixture and then into the bread crumb mixture. Flip to coat both sides with the bread crumbs, pressing the fish down gently. S et breaded fillet on a plate and repeat with remaining fish.
- Place all the fish into the skillet at once. (see note) Cook on each side for 3-5 minutes, or until the crust is golden brown.
- Spoon 2-3 tablespoons of marinara sauce on top of the cooked tilapia. Then top with mozzarella and the remaining Parmesan cheese divided evenly among the fillets.
- Remove the skillet from heat and cover with a lid to melt the cheese.
- Once the cheese is melted, plate the fish over your favorite pasta, sprinkle with chopped basil or parsley, and enjoy!
Notes
- For fillets 7 to 8 ounces in size, cook in two batches, adding more coconut oil to the skillet before the second batch.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 433 kcal
% Daily Value*
| Serving | 1fillet | |
| Calories | 433kcal | 22% |
| Carbohydrates | 21g | 7% |
| Protein | 47g | 94% |
| Fat | 18g | 28% |
| Saturated Fat | 11g | 55% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 1g | 50% |
| Cholesterol | 184mg | 61% |
| Sodium | 1130mg | 47% |
| Potassium | 800mg | 17% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 577IU | 12% |
| Vitamin C | 5mg | 6% |
| Calcium | 243mg | 24% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.6
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