Parmesan-Crusted Tilapia

Health score
19%
Parmesan-Crusted Tilapia
21 min.
4
350kcal

Suggestions


Are you in search of a delightful and simple seafood dish that elevates your lunch or dinner? Look no further than this irresistible Parmesan-Crusted Tilapia! In just 21 minutes, you can create a mouthwatering masterpiece that will impress your family and friends alike. Tender fillets of tilapia are coated in a crunchy, golden panko and Parmesan crust that brings a burst of flavor with every bite. Not only is this dish easy to prepare, but it also boasts a balanced caloric profile, with 350 kcal per serving, making it a great option for health-conscious food lovers.

This recipe is perfect for busy weeknights or casual weekend gatherings, and it pairs beautifully with fresh lemon wedges that add a zesty brightness to the fish. The preparation is not only straightforward but also provides an opportunity for a bit of fun in the kitchen—let the kids join in by dipping the fish in egg and panko, creating a joyful cooking experience together! With a perfectly seasoned crispy exterior and a flaky, tender inside, this Parmesan-Crusted Tilapia is bound to become a regular favorite on your dinner table. So, roll up your sleeves and get ready to indulge in a dish that combines taste, nutrition, and a dash of family fun!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • tablespoons canola oil divided
  • large eggs lightly beaten
  • 0.3 teaspoon kosher salt 
  •  lemon wedges 
  • 0.5 cup panko bread crumbs (Japanese breadcrumbs)
  • 0.5 cup parmesan fresh grated
  • 24 ounce tilapia 

Equipment

  • frying pan
  • paper towels

Directions

  1. Combine first 4 ingredients in a shallow dish; place eggs in another shallow dish. Rinse fillets; pat dry with paper towels. Dip fillets in egg; dredge in panko mixture.
  2. Heat a large nonstick skillet over medium heat.
  3. Add 1 tablespoon oil; swirl to coat.
  4. Add half of fillets to pan; cook 2 to 3 minutes on each side or until fish flakes easily when tested with a fork. Wipe pan with paper towels. Repeat procedure with remaining oil and fillets.
  5. Serve with lemon wedges.
  6. Let the kids dip the fish in the eggs and then into the panko mixture. It's messy, but fun!

Nutrition Facts

Calories350kcal
Protein48.73%
Fat40.64%
Carbs10.63%

Properties

Glycemic Index
21.13
Glycemic Load
0.72
Inflammation Score
-5
Nutrition Score
21.589565131975%

Flavonoids

Eriodictyol
7.69mg
Hesperetin
10.04mg
Naringenin
0.2mg
Luteolin
0.68mg
Kaempferol
0.01mg
Myricetin
0.18mg
Quercetin
0.41mg

Nutrients percent of daily need

Calories:350.3kcal
17.52%
Fat:16.01g
24.63%
Saturated Fat:4.45g
27.81%
Carbohydrates:9.42g
3.14%
Net Carbohydrates:8.04g
2.92%
Sugar:1.56g
1.73%
Cholesterol:186.55mg
62.18%
Sodium:525.19mg
22.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.18g
86.37%
Selenium:83.63µg
119.47%
Vitamin B12:3.09µg
51.44%
Phosphorus:443.75mg
44.37%
Vitamin D:5.84µg
38.9%
Vitamin B3:7.23mg
36.13%
Vitamin C:19.08mg
23.13%
Calcium:202.74mg
20.27%
Vitamin B6:0.37mg
18.38%
Potassium:625.76mg
17.88%
Vitamin B2:0.3mg
17.68%
Folate:65.45µg
16.36%
Magnesium:60.75mg
15.19%
Vitamin E:2.26mg
15.04%
Vitamin B5:1.38mg
13.8%
Iron:2.08mg
11.58%
Vitamin B1:0.17mg
11.44%
Copper:0.18mg
9.19%
Zinc:1.36mg
9.07%
Manganese:0.17mg
8.42%
Vitamin K:8.36µg
7.96%
Fiber:1.38g
5.51%
Vitamin A:241.23IU
4.82%
Source:My Recipes