Parmesan Crusted Tilapia
User Reviews
5.0
192 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
-
Total Time
20 mins
-
Servings
6 servings
-
Calories
380 kcal
-
Course
Main Course
-
Cuisine
American
Parmesan Crusted Tilapia
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Crispy Parmesan Tilapia is a light, crisp and delicately flavoured dish that takes less than 20 minutes to make. It's super easy and you'll love it!
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Ingredients
- 6 tilapia fillets defrosted if frozen
- 2 eggs
- 4 teaspoons Dijon mustard
- 2 tablespoons water
- 2 tablespoons butter
- 1 tablespoon olive oil
- lemon slices for serving
Coating
- 1 ½ cups Panko bread crumbs
- 1 cup cornflake crumbs
- ½ cup shredded Parmesan cheese
- 1 teaspoon dried parsley
- ½ teaspoon salt
- ½ teaspoon black pepper
Instructions
- In a small bowl, combine eggs, dijon mustard & water. Mix well and set aside. In a separate dish, combine all of the coating ingredients.
- Dip each tilapia fillet into the egg mixture and then into the crumb mixture. Be sure to press the crumbs into the fish and make sure it's completely coated.
- Once all of the fillets are coated, preheat butter and olive oil in a skillet over medium heat.
- Place the coated fish fillets in the skillet, and cover with a lid. Cook for 3 minutes. Flip the fish, cover again and cook an additional 3 minutes.
- Serve with fresh lemon slices.
Notes
- Nutrition information counts for the use of ⅔ of the coating mixture.
Nutrition Information
Show Details
Calories
380
(19%)
Carbohydrates
29g
(10%)
Protein
40g
(80%)
Fat
11g
(17%)
Saturated Fat
4g
(20%)
Cholesterol
116mg
(39%)
Sodium
678mg
(28%)
Potassium
589mg
(17%)
Fiber
1g
(4%)
Sugar
3g
(6%)
Vitamin A
655IU
(13%)
Vitamin C
5.4mg
(6%)
Calcium
101mg
(10%)
Iron
9.1mg
(51%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 380 kcal
% Daily Value*
| Calories | 380 | 19% |
| Carbohydrates | 29g | 10% |
| Protein | 40g | 80% |
| Fat | 11g | 17% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 116mg | 39% |
| Sodium | 678mg | 28% |
| Potassium | 589mg | 13% |
| Fiber | 1g | 4% |
| Sugar | 3g | 6% |
| Vitamin A | 655IU | 13% |
| Vitamin C | 5.4mg | 6% |
| Calcium | 101mg | 10% |
| Iron | 9.1mg | 51% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
192 reviews
Excellent
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