Tilapia is one of my favorite fish to cook. It’s less expensive than other types of fish and has a light taste that does well with lots of different flavors. It also doesn’t not have that “fishy” taste that I know a lot of people don’t like.  Typically, I’ll marinate my fish in olive oil and some spices, then bake it. For this recipe, I wanted to do something a little different.

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This recipe give the fish a light, crispy flavor and goes well with a variety of sides. Similar to chicken parmesan, you definitely get the cheesy flavor, but you also get a kick of flavor from the lemon juice. This recipe is a great alternative to try in place of fried fish for those picky eater.

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Parmesan Crusted Tilapia

by Lisa Kay, MS, RD

4 Servings

 

INGREDIENTS

4-4 oz Tilapia fillets, thawed

½ c grated parmesan

1 T Dried parsley

½ T paprika

½ T Garlic powder

1 tsp. Black pepper

¼ c Olive Oil

¼ c Lemon Juice

 

DIRECTIONS

  1. Preheat oven to 425 degrees. Coat a glass 9”x11” glass baking pan with nonstick spray.
  2. In a shallow bowl or plate, combine olive oil and lemon juice. In a separate bowl, combine parmesan cheese, dried parsley, paprika, garlic powder and black pepper.
  3. One at a time, dredge fish fillets in oil and lemon juice mixture, then into parmesan cheese mixture, then transfer to glass baking pan.
  4. Cook uncovered for about 12-15 minutes. Fish is ready when easily flaked with fork.

 

SERVING SUGGESTIONS

Make it a complete meal with a side of our Easy Mashed Cauliflower and our Simply Steamed Spaghetti Squash.

 

NOURISHING NUTRITION (per serving)

Calories: 274

Fat (g): 16

Sodium (mg): 509

Protein (g): 27

Carbs (g): <1

Fiber (g): 0