RED PEPPER & PARMESAN TILAPIA
My husband and I are always looking for light fish recipes because of their health benefits. This Parmesan tilapia is a hit with him, and we've served it at dinner parties, too. It's a staple! -Michelle Martin, Durham, North Carolina
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 4 servings.
Number Of Ingredients 6
Steps:
- Preheat oven to 425°. Place egg in a shallow bowl. In another shallow bowl, combine the cheese, Italian seasoning, pepper flakes and pepper. Dip fillets in egg and then in cheese mixture., Place fillets in a 15x10x1-in. baking pan coated with cooking spray. Bake until fish just begins to flake easily with a fork, 10-15 minutes.
Nutrition Facts : Calories 179 calories, Fat 4g fat (2g saturated fat), Cholesterol 89mg cholesterol, Sodium 191mg sodium, Carbohydrate 1g carbohydrate (0 sugars, Fiber 0 fiber), Protein 35g protein. Diabetic Exchanges
PARMESAN CRUSTED TILAPIA FILLETS
Steps:
- Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with aluminum foil.
- Whisk Parmesan cheese, paprika, parsley, salt, and pepper together in a shallow dish.
- Coat tilapia fillets with olive oil and press into the Parmesan cheese mixture. Arrange coated fillets on the prepared baking sheet.
- Bake in preheated oven until the fish flakes easily with a fork, 10 to 12 minutes.
Nutrition Facts : Calories 209.8 calories, Carbohydrate 1.3 g, Cholesterol 54.2 mg, Fat 9.3 g, Fiber 0.5 g, Protein 28.9 g, SaturatedFat 3.4 g, Sodium 280.1 mg, Sugar 0.3 g
BAKED PARMESAN TILAPIA
Steps:
- Preheat an oven to 425 degrees F (220 degrees C).
- Line an 11-17-inch baking sheet with aluminum foil and lightly spray with cooking spray.
- Mix milk and ranch dressing in a shallow bowl. Place flour in a separate shallow bowl; set aside.
- Whisk together bread crumbs, Parmesan cheese, seasoned salt, black pepper, celery salt, garlic powder, onion powder, paprika, parsley, and basil in a bowl.
- Spray bread crumb mixture with cooking spray until damp, then whisk bread crumbs. Repeat spraying and whisking 3 more times to lightly moisten crumb mixture with cooking spray.
- Transfer crumb mixture to a large resealable plastic bag.
- Gently press tilapia fillets into the flour to coat, and shake off the excess flour.
- Dip the fillets into the ranch dressing mixture.
- Place all the fillets into the resealable plastic bag; seal bag and shake to coat fish with bread crumb mixture.
- Arrange tilapia on prepared baking sheet. Lightly spray the breaded fish with cooking spray.
- Bake in the preheated oven until the fish is easily flaked with a fork, 20 to 25 minutes.
Nutrition Facts : Calories 356.6 calories, Carbohydrate 17.8 g, Cholesterol 71.3 mg, Fat 12.8 g, Fiber 1 g, Protein 39.8 g, SaturatedFat 2.9 g, Sodium 550.4 mg, Sugar 2.3 g
BAKED PARMESAN TILAPIA
Make and share this Baked Parmesan Tilapia recipe from Food.com.
Provided by Parsley
Categories Tilapia
Time 40m
Yield 6-8 serving(s)
Number Of Ingredients 12
Steps:
- Spray baking pan(s) with nonstick cooking spray.
- Preheat oven to 400.
- Place beaten eggs in a shallow dish. Stir in mayo and lemon juice. Stir until well-combined.
- In a separate shallow dish, stir together breadcrumbs, parmesan cheese, and the herbs/spices. Mix well.
- Dip each fillet into the egg/mayo/lemon juice mixture (coat both sides). Let excess drip off, then dip into breadcrumb/cheese mixture to coat both sides.
- Place coated fillets in prepared baking pan(s). Bake, uncovered at 400 for 20-30 minutes or until fish is white and flaky inside.
Nutrition Facts : Calories 290.4, Fat 8.3, SaturatedFat 3.5, Cholesterol 147.4, Sodium 404.8, Carbohydrate 14, Fiber 1, Sugar 1.3, Protein 39.3
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