Parmesan Crusted Tilapia

Name: Parmesan Crusted Tilapia
Prep time: 5 min
Cook time: 12 min
Total time: 17 min
Cuisine: American, Mediterranean
Ingredients: 3/4 cup freshly grated Parmesan cheese; 2 teaspoons paprika; 1 tablespoon chopped parsley; 1 tablespoon dried basil; 1/4 teaspoon salt (optional); 1 tablespoon extra virgin olive oil; 4 tilapia filets (about 4 oz each)*

3 steps

Prep:5minCook:12min

Updated at: Wed, 11 Oct 2023 01:01:57 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories207.3 kcal (10%)

Total Fat10.2 g (15%)

Carbs1.5 g (1%)

Sugars0.2 g (0%)

Protein26.7 g (53%)

Sodium211.6 mg (11%)

Fiber0.7 g (3%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

¾ cupparmesan cheese

freshly grated

2 teaspoonspaprika

1 tablespoonparsley

chopped

1 tablespoondried basil

¼ teaspoonsalt

optional

1 tablespoonextra virgin olive oil

4 x 4 oztilapia filets

Instructions

Step 1

Preheat the oven to 400ºF. Line a baking sheet with foil.

Step 2

In a shallow bowl, mix together the Parmesan, paprika, parsley and salt. Drizzle the tilapia with the olive oil, then dredge in the cheese mixture, pressing it in lightly with your fingers if necessary. Transfer to the baking sheet.

Step 3

Bake until the fish is opaque in the thickest part, 10-12 minutes.