Parmesan Crusted Tilapia
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Prep Time
5 mins
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Cook Time
5 mins
-
Servings
2
-
Calories
479 kcal
-
Course
Dinner
Parmesan Crusted Tilapia
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Easy, tender tilapia with a tasty coating that is ready in no time!
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Ingredients
- ¾ cup Parmesan Cheese (grated)
- 1 Tablespoon chopped fresh parsley
- 1 teaspoons paprika
- ½ teaspoon garlic powder
- ½ Teaspoon salt and black pepper (to taste)
- 4 tilapia fillets
- 1 drizzle olive oil
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Instructions
- Preheat your oven to 400°. Line a baking sheet with parchment paper.
- In a flat dish big enough for a fillet to fit, add the Parmesan cheese, parsley, paprika, garlic powder, salt and pepper. Mix well to combine.
- Dry the Tilapia fillets with paper towel and place on a dry plate. Coat the tilapia fillet with the olive oil on all sides. Then place a fillet into the Parmesan cheese mixture and press the cheese into it well coating all sides. Place onto the prepared baking sheet.
- Bake the tilapia in the preheated oven for 10-12 minutes until the fish is cooked and flakes easily with a fork.
- Enjoy with your favorite side of vegetables like asparagus, broccoli or green beans.
Notes
- This recipe can be used with most white fish fillets you can buy at the grocery stores.
Nutrition Information
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Calories
479kcal
(24%)
Carbohydrates
2g
(1%)
Protein
82g
(164%)
Fat
16g
(25%)
Saturated Fat
8g
(40%)
Polyunsaturated Fat
2g
Monounsaturated Fat
5g
Cholesterol
196mg
(65%)
Sodium
1361mg
(57%)
Potassium
1104mg
(32%)
Fiber
0.5g
(2%)
Sugar
0.4g
(1%)
Vitamin A
954IU
(19%)
Vitamin C
3mg
(3%)
Calcium
484mg
(48%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 479 kcal
% Daily Value*
| Calories | 479kcal | 24% |
| Carbohydrates | 2g | 1% |
| Protein | 82g | 164% |
| Fat | 16g | 25% |
| Saturated Fat | 8g | 40% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 196mg | 65% |
| Sodium | 1361mg | 57% |
| Potassium | 1104mg | 23% |
| Fiber | 0.5g | 2% |
| Sugar | 0.4g | 1% |
| Vitamin A | 954IU | 19% |
| Vitamin C | 3mg | 3% |
| Calcium | 484mg | 48% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
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