PECAN-PARMESAN BAKED TILAPIA FILLETS
Enjoy tender, flaky baked tilapia fillets with crunchy pecans and savory Parmesan. Our Pecan-Parmesan Baked Tilapia Fillets are easy enough for weeknights.
Provided by My Food and Family
Categories Recipes
Time 40m
Yield Makes 4 servings.
Number Of Ingredients 10
Steps:
- Heat oven to 375ºF.
- Cook rice as directed on package, using broth and water and adding broccoli to the cooking liquid for the last 5 min. of the rice cooking time.
- Meanwhile, combine nuts, cheese, parsley, 2 Tbsp. lemon juice and oil. Place fish in single layer in shallow baking dish; spread with nut mixture. Drizzle with remaining lemon juice. Bake 10 to 12 min. or until fish flakes easily with fork.
- Serve fish with rice mixture.
Nutrition Facts : Calories 470, Fat 20 g, SaturatedFat 4.5 g, TransFat 0 g, Cholesterol 60 mg, Sodium 440 mg, Carbohydrate 0 g, Fiber 4 g, Sugar 0 g, Protein 33 g
BAKED PARMESAN CRUSTED TILAPIA
This easy baked Parmesan crusted tilapia recipe is just wonderful with a flavorful Parmesan crust from only a few everyday ingredients. A perfect everyday dinner recipe ready in under 30 minutes.
Provided by Dan Mikesell AKA DrDan
Categories Main Course
Time 22m
Number Of Ingredients 7
Steps:
- Preheat oven to 400° convection or 425° conventional. Line a baking sheet or baking pan with aluminum foil and brush with olive oil.
- Wash and pat dry tilapia with paper towels.
- Mix Parmesan, paprika, parsley, salt, and pepper in a shallow pan.
- Brush tilapia with oil on both sides and then dredge in the Parmesan mixture and pat on the coating. Place on the baking sheet. Add some of the extra coating on top of the fish.
- Bake for about 10-12 minutes until flaky.
Nutrition Facts : Calories 267 kcal, Carbohydrate 1 g, Protein 32 g, Fat 13 g, SaturatedFat 5 g, Cholesterol 79 mg, Sodium 685 mg, Fiber 0.2 g, Sugar 0.2 g, UnsaturatedFat 6 g, ServingSize 1 serving
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
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