Parmesan Crusted Tilapia
This Parmesan Crusted Tilapia is a quick, flavorful dish that delivers restaurant-quality taste in just 30 minutes.
With only 217 calories per serving, it’s a guilt-free way to enjoy a protein-packed meal that’s as nourishing as it is delicious.
Ingredients
- 4 4 ounce tilapia fillets
- ¼ cup crushed Ritz Crackers
- ¼ cup grated parmesan cheese
- 1 Tablespoon Italian seasoning
- 1 teaspoon garlic powder
- salt and pepper to taste
- 3 Tablespoons lemon juice
- olive oil
Instructions
- Thaw and wash the Tilapia fillets if frozen. Pat them dry.
- Combine crackers, Parmesan, Italian seasoning and garlic powder in a small bowl and mix well.
- On a plate, pour 1 Tablespoon lemon juice.
- Place a fillet on the plate in the lemon juice and sprinkle with desired amount of salt and black pepper. Turn the fillet over in the lemon juice and sprinkle on the other side.
- Place the fillet in the Parmesan mixture, patting it all over to coat.
- Put the covered fillets in a foiled lined pan, then spray the pan with nonstick cooking spray.
- Sprinkle a little lemon juice over the fillets, and drizzle or spray them lightly with olive oil.
- Bake at 425 degrees F for about 20 minutes or until they easily flake with a fork and edges are browning.
- Sprinkle additional Parmesan cheese on top if desired.
Nutrition
Calories: 217kcalCarbohydrates: 5gProtein: 37gFat: 6gSaturated Fat: 2gCholesterol: 91mgSodium: 218mgPotassium: 562mgFiber: 1gSugar: 1gVitamin A: 76IUVitamin C: 4mgCalcium: 113mgIron: 2mg
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