Parmesan Crusted Tilapia Fillets

Gluten Free
Health score
41%
Parmesan Crusted Tilapia Fillets
20 min.
4
369kcal

Suggestions

Ingredients

  • tablespoon parsley fresh chopped
  • servings salt and ground pepper black to taste
  • servings olive oil 
  • teaspoons paprika 
  • 0.8 cup parmesan cheese grated
  • fillet tilapia 

Equipment

  • baking sheet
  • oven
  • aluminum foil

Directions

  1. Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with aluminum foil.
  2. Mix Parmesan cheese, paprika, and parsley in a shallow dish; season with salt and pepper.
  3. Drizzle tilapia fillets with olive oil and dredge in the Parmesan cheese mixture.
  4. Place fillets onto the prepared baking sheet.
  5. Bake in preheated oven until the fish flakes easily with a fork, 10 to 12 minutes.

Nutrition Facts

Calories369kcal
Protein42.87%
Fat53.91%
Carbs3.22%

Properties

Glycemic Index
19.75
Glycemic Load
0.05
Inflammation Score
-7
Nutrition Score
19.846956501836%

Flavonoids

Apigenin
2.17mg
Luteolin
0.03mg
Kaempferol
0.01mg
Myricetin
0.15mg

Nutrients percent of daily need

Calories:369.33kcal
18.47%
Fat:22.28g
34.28%
Saturated Fat:5.86g
36.61%
Carbohydrates:2.99g
1%
Net Carbohydrates:2.58g
0.94%
Sugar:0.13g
0.14%
Cholesterol:101.31mg
33.77%
Sodium:418.07mg
18.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.87g
79.73%
Selenium:77.69µg
110.99%
Vitamin B12:2.94µg
48.99%
Phosphorus:411.75mg
41.18%
Vitamin D:5.36µg
35.76%
Vitamin B3:6.76mg
33.82%
Vitamin K:28.49µg
27.14%
Vitamin E:3.09mg
20.61%
Calcium:187mg
18.7%
Potassium:577.71mg
16.51%
Vitamin B6:0.31mg
15.66%
Vitamin A:739.51IU
14.79%
Magnesium:54.91mg
13.73%
Folate:43.95µg
10.99%
Vitamin B2:0.19mg
10.9%
Zinc:1.43mg
9.52%
Vitamin B5:0.92mg
9.19%
Iron:1.4mg
7.77%
Copper:0.14mg
7.25%
Manganese:0.11mg
5.45%
Vitamin B1:0.08mg
5.27%
Fiber:0.41g
1.63%
Vitamin C:1.34mg
1.62%
Source:Allrecipes