Parmesan Crusted Tilapia Recipe

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Ingredients:

Serving

3 -4 tilapia fillets, depending on size
1/4 cup breadcrumbs or 1/4 cup crushed ritz cracker
1/4 cup grated parmesan cheese
1 tbsp italian seasoning
1 tsp garlic powder
1 tbsp lemon juice
salt
pepper
garlic powder
olive oil

Directions:

Thaw and wash tilapia fillets if frozen. Pat dry on paper towels.
Combine crumbs, parmesan, italian seasoning and garlic powder on a plate, mixing well.
On a different plate, pour 1 tbsp lemon juice.
Working 1 at a time, place a fillet on the plate in the lemon juice, sprinkle with desired amount of kosher salt (be careful about how much salt is in your parmesan, crumbs, and other seasonings), black pepper, and garlic powder. Turn the fillet over in the lemon juice and sprinkle seasoning on the other side.
Dredge fillet in the parmesan mixture patting it all over to coat.
Place in an oiled baking dish, repeat with remaining fillets.
Sprinkle a little lemon juice over fillets and drizzle or spray them lightly with olive oil.
Bake at 425ºF for about 20 minutes or until they easily flake with a fork and edges are browning (you can sprinkle some more parmesan on top if desired). You can also bake these faster at 450ºF.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	284.25 Kcal (1190 kJ)
Calories from fat	71.97 Kcal
		% Daily Value*
Total Fat	8g	12%
Cholesterol	112.5mg	38%
Sodium	353.88mg	15%
Potassium	655.03mg	14%
Total Carbs	7.49g	2%
Sugars	0.98g	4%
Dietary Fiber	0.44g	2%
Protein	46.21g	92%
Vitamin C	3mg	5%
Iron	2.5mg	14%
Calcium	170.7mg	17%

Amount Per 100 g
Calories	111.8 Kcal (468 kJ)
Calories from fat	28.31 Kcal
		% Daily Value*
Total Fat	3.15g	12%
Cholesterol	44.25mg	38%
Sodium	139.19mg	15%
Potassium	257.63mg	14%
Total Carbs	2.95g	2%
Sugars	0.38g	4%
Dietary Fiber	0.17g	2%
Protein	18.17g	92%
Vitamin C	1.2mg	5%
Iron	1mg	14%
Calcium	67.1mg	17%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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