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Baked Tilapia With Parmesan Crumb Topping

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Cuisine: Healthy Seafood
Low cal:

Parris Nicholson of Marietta writes: "My husband and I love fish and are always looking for ways to improve or cut down more complicated recipes. This was a combination of about five different recipes, taking what we liked from each and creating this one.
"To cut back on calories, we sprinkled the topping on top and baked it instead of frying. It is quick and simply delicious. I have fixed it with trout, tilapia, flounder and catfish. Each time the results were outstanding

Hands on time:   Total time: 30 minutes  Serves: 6


    2 pounds tilapia fillets, or fish of choice
    3/4 cup freshly grated Parmesan cheese
    1/2 cup fresh or canned unseasoned bread crumbs
    4 tablespoons unsalted butter, melted
    2 tablespoons extra-virgin olive oil


Preheat oven to 425 degrees.
In a large baking dish, season fish fillets with salt and pepper.
In a bowl, mix Parmesan with bread crumbs. Add butter and olive oil and stir well until crumbly and moist throughout. Sprinkle over the fish fillets. Bake for 15 minutes or until the fish is cooked and the topping is golden. Let stand for 5 minutes before serving.


This topping is great for adding flavor and a bit of crunch. It’s perfect as topping for chicken, pasta or casseroles. Nicholson likes to sprinkle the fillets with garlic powder before baking. She also adds, "Line the baking dish with release foil. This makes cleanup a snap and the fish doesn't stick."


Per serving: 321 calories (percent of calories from fat, 49), 33 grams protein, 7 grams carbohydrates, no fiber, 17 grams fat, 100 milligrams cholesterol, 367 milligrams sodium.

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