Baked Herb Parmesan Tilapia Recipes

BAKED HERB-PARMESAN TILAPIA

Baked Herb-Parmesan Tilapia image

Deliciously crisp outside and flaky light inside. Get your healthful Omegas the easy way with Tilapia. Pictured with leftover twice baked potato filling (with leftover corn thrown it as well) and Brussels sprouts in Balsamic with Basil sprinkles.

Provided by Caroline Cooks

Categories Tilapia

Time 17m

Yield 2 serving(s)

Number Of Ingredients 7

Ingredients

3 tablespoons parmesan cheese
3 tablespoons italian seasoning
1/8 teaspoon cayenne
salt & freshly ground black pepper
1/4 cup french breadcrumbs, finely ground
1/4 cup unsalted butter or 1/4 cup olive oil
3 (4 ounce) tilapia fillets

Steps:

Preheat oven to 400°F.
In shallow dish, melt butter *if using* or pour in olive oil. (Can use a mix of both, if preferred.)
In another shallow dish, mix first 5 ingredients.
Cover baking sheet with foil and spray lightly with cooking spray.
Wash and dry fillets.
Dip fillets in butter/oil to coat and dredge in herb-crumb mixture to completely cover.
Let dry on wire rack for about 5 minutes to "set" coating.
Place on foil-covered sheet and bake for about 10-12 minutes or until fish flakes easily.

Nutrition Facts : Calories 452.8, Fat 28.8, SaturatedFat 17, Cholesterol 152.7, Sodium 305.1, Carbohydrate 10.1, Fiber 0.6, Sugar 0.9, Protein 39.1

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