While tilapia is low in fat, it is also a very cheap source of protein. Due to its mild flavor, it is easy to use in a variety of recipes. This crispy tilapia recipe can be served with your favorite salad or pasta.
Per Serving | Calories: 185.69 | Fat: 10.2 g | Protein: 24.98 g | Sodium: 858.34 mg | Fiber: 1.49 g | Carbohydrates: 21.71 g | Sugar: 2.11 g
INGREDIENTS | SERVES 4
1 cup Italian bread crumbs
1/4 cup chopped fresh parsley
1 cup freshly grated Parmesan cheese
1/2 teaspoon salt
4 (4-ounce) tilapia fillets
1/4 cup lemon juice
4 cloves garlic, minced
1/4 teaspoon red pepper flakes
2 tablespoons olive oil
1. Preheat oven to 400°F.
2. Mix bread crumbs, parsley, Parmesan, and salt in a shallow bowl or serving dish.
3. Place lemon juice in a separate shallow dish and coat tilapia in it. Next, coat fish in the bread crumb mixture before transferring to a lightly oiled baking sheet.
4. Top fillets with garlic and red pepper flakes, and drizzle or spray with olive oil to help it crisp.
5. Bake 10–12 minutes until fully cooked, then serve.
The Leanest Fish?
In general, white fish like cod, halibut, and tilapia are lower in fat and are a good choice when you’re watching your calories. High-fat fish, like tuna or salmon, have more calories but also more good omega-3 fatty acids. The choice is yours.