Parmesan Tilapia

10 Jan

Ingredients:
– 4 tilapia fillets (3-4 oz each)
– 1/3 cup Shredded parmesan cheese*
– 1/3 cup grated parmesan cheese*
– 1 tsp itlalian herbs
– 1/2 tsp black pepper
– 1/2 tsp crushed red pepper flakes
– salt to taste

* I chose to use a mix of both parmesan cheeses (the shredded kind and the powdery kind) because I have them both on hand, and I like the combination of textures in this. You could sub 2/3 of a cup of whatever you have on hand, if you don’t want to purchase both types.

Directions:

1. Mix cheeses, Italian herbs, salt, pepper, and red peppers in a shallow dish.
2. Lightly press each fillet into the mixture, on both sides. Press just hard enough to make it stick to the fish, which should be slightly wet.
3. Line your fillets in a 9×13 pan, sprayed with nonstick spray.
4. Bake at 425 for 12-15 minutes, until done.

Cooks Confession: I hate the smell of fresh fish cooking in my house. I just can’t do it. So, I prefer to use frozen tilapia fillets, which I believe turned out pretty awesome, and were much less expensive. If you go this route, thaw the fillets before cooking. I also regularly use frozen mahi mahi fillets, which are also good. check out my blackened mahi recipe here.

4 Servings. 1 Serving= 150 Calories

IMG_4803[1]IMG_4804[1]

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2 Responses to “Parmesan Tilapia”

  1. mommysonadiet January 10, 2014 at 10:25 pm #

    Appx 3 weight watchers points plus per serving!

    Like

Trackbacks/Pingbacks

  1. Weekly Menu # 2 | Mommy's on a diet - September 28, 2015

    […] Parmesan Tilapia with broccoli and Rice* (quick and easy) (340 Calories) […]

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