Thursday, August 28, 2008

Recipe: Parmesan Crusted Tilapia

First let me state that I am NOT big on fish. I am allergic to shellfish and just never do much seafood of any kind. When I eat fish, it has to be a very mild-tasting fish, not one that is really "fishy" tasting--if you know what I mean! Tilapia is a fairly mild fish and I can eat it okay, so this sort of recipe is about the only fish recipe you'll get on this blog!

Parmesan Crusted Tilapia

Servings: 4

1/4 tsp dried basil
1/4 tsp black pepper
1/2 tsp paprika
1/2 tsp garlic powder
1/3 cup Parmesan cheese (the powdery stuff in the shaker bottle)
1/3 cup Italian seasoned bread crumbs
1 pound tilapia filets (4 ozs is one serving)
3 tbsp butter or margarine, melted (I use Blue Bonnet light margarine)
3 tbsp mayonnaise or salad dressing (I use Miracle Whip Light)

Thaw fish filets and drain of any liquids.
Preheat oven to 425 degrees and line a baking dish with aluminum foil.
In a shallow dish (suitable for coating filets), combine butter or margarine and mayo or salad dressing.
Stir in the spices (basil, pepper, paprika, and garlic powder) till well blended.
In another shallow dish or plate, combine the Parmesan cheese and bread crumbs.
One at a time, coat fish filets with your butter/mayo/spices mixture and then coat with the crumb mixture on both sides.
Lay filets in baking dish.
Bake for 10 to 12 minutes or until fish flakes easily when tested with a fork.

Nutrition Facts (using light margarine and Miracle Whip Light):
4 servings
Calories: 270
Fat: 15 g
Cholesterol: 58 mgs
Sodium: 620 mgs
Total Carbohydrates: 10 g (1 fiber)
Protein: 25 g

1 comment:

morbidly obtuse said...

OH, that sounds yummy! You know, I was at WalMart yesterday and saw this HUGE fillet of salmon. I was tempted, I love salmon! I need to try tilapia though. My dietitian said it was a good choice. I'm country, so it's usually bass or crappie for me!

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