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Parmesan Coated Tilapia
This recipe can be easily reduced to a single bariatric portion but as listed serves 4 servings.
Course:
Main Dish
Cuisine:
Italian, Oven Baked
Servings:
4
servings
Calories:
170
kcal
Author:
Steph Wagner
Ingredients
4
fillets
tilapia, thawed if frozen
1/2
cup
grated non fat parmesan cheese
1/8
tsp
each salt and pepper
1/4
tsp
dried thyme
Instructions
Heat oven to 350F.
Blot fish with a paper towel. Press grated cheese into each side of the fillets. Sprinkle with salt, pepper and thyme.
Heat a nonstick skillet to medium heat. In batches, add fish to pan and cook for 1 minute per side. Move fillets to a small casserole dish.
Place casserole dish in heated oven and bake for 15 minutes or until fish flakes easily.
Nutrition
Serving:
3
oz
|
Calories:
170
kcal
|
Carbohydrates:
3
g
|
Protein:
24
g
|
Fat:
5
g
|
Saturated Fat:
1
g
|
Cholesterol:
88
mg
|
Sodium:
305
mg
|
Potassium:
589
mg
|
Fiber:
1
g
|
Sugar:
1
g
|
Vitamin A:
21
IU
|
Vitamin C:
1
mg
|
Calcium:
118
mg
|
Iron:
2
mg