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Parmesan Crusted Tilapia with Roasted Red Pepper Sauce
A simple broiled tilapia recipe with a sauce you'll fall in love with!
Prep Time
20 mins
Cook Time
20 mins
Total Time
30 mins
Servings: 4 servings
Calories: 336 kcal
Course:
Main Course , Dinner
Cuisine:
Italian
Ingredients
Parmesan Crusted Tilapia
- 4 tilapia fillets
- 1/2 cup shredded Parmesan cheese
- 1 1/2 teaspoon fresh thyme, chopped
- 1 teaspoon paprika
- 1/2 teaspoon kosher salt
- Black pepper to taste
Roasted Red Pepper Sauce
- 12 ounces roasted red peppers, drained and chopped
- 2 teaspoons extra virgin olive oil
- 3 tablespoons minced shallot
- 1 clove garlic, minced
- Kosher salt and fresh ground black pepper to taste
- 1/4 cup low sodium chicken or vegetable broth
- 1 tablespoon red wine vinegar
Instructions
Roasted Red Pepper Sauce
- In a medium sized sauté pan, heat the olive oil over medium high heat. When the oil is hot add in the minced shallot and garlic and sauté for about 2 minutes. When the shallots have softened add in the roasted red peppers, salt, and pepper and sauté for another 2 minutes.
- Add in the broth and vinegar and cook for another 2 minutes stirring occasionally until the liquid has reduced slightly. Turn off the heat and add the roasted red pepper mixture to a blender or food processor and blend until smooth. Set aside until ready to serve.
Cup of Yum
Parmesan Crusted Tilapia
- Preheat oven to broil. Line a baking sheet with foil or parchment paper and spray it with cooking spray.
- In a shallow dish combine the parmesan cheese, thyme, paprika, salt, and pepper, tossing together until combined. Place the tilapia fillets one at a time into the dish coating them with the parmesan cheese mixture. Place the parmesan coated tilapia onto the prepared baking sheet. Continue the process until all of the fillets are coated.
- Spray the tops of the fillets with a little cooking spray or a drizzle of olive oil. Place them in the oven and broil for 7-10 minutes or until the thickest part of the fish is opaque. Serve the tilapia on top of some of the roasted red pepper sauce.
Nutrition Information
Calories
336kcal
(17%)
Carbohydrates
8g
(3%)
Protein
50g
(100%)
Fat
12g
(18%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
8g
Cholesterol
104mg
(35%)
Sodium
537mg
(22%)
Fiber
2g
(8%)
Sugar
4g
(8%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 336
% Daily Value*
| Calories | 336kcal | 17% |
| Carbohydrates | 8g | 3% |
| Protein | 50g | 100% |
| Fat | 12g | 18% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 8g | 47% |
| Cholesterol | 104mg | 35% |
| Sodium | 537mg | 22% |
| Fiber | 2g | 8% |
| Sugar | 4g | 8% |
* Percent Daily Values are based on a 2,000 calorie diet.