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If you’re looking for a healthy and easy dinner that can be ready in 20 min, this Oven Baked Parmesan Crusted Tilapia is something you can add to your menu every week. Nobody in your family will ever get tired of this crispy and flavourful fish.
Tilapia is a popular fish, inexpensive, easy to find and mild-flavored fish. It is the fourth most commonly consumed type of seafood in the United States and is an impressive source of protein. In 3.5 ounces (100 grams), it packs 26 grams of protein and only 128 calories.
Even more impressive is the amount of vitamins and minerals in this fish. Tilapia is rich in niacin, vitamin B12, phosphorus, selenium
For this Oven Baked Parmesan Crusted Tilapia recipe, if you are counting calories, use light Parmesan cheese. Then add a salad or steamed veggies and a small portion of brown rice and voilà: a yummy dinner, healthy,
This is a Rachael’s Ray
Oven Baked Parmesan Crusted Tilapia
3/4 cup freshly grated Parmesan cheese
2 tsp paprika
2 tbs olive oil
4 tilapia fillets (about 1 pound total)
1 lemon, cut into wedges
Preheat the oven to 400 F. In a shallow dish, combine the cheese with the paprika and parsley. Drizzle the fish with olive oil and dredge in the cheese mixture. Place on a foil-lined baking sheet and bake until the fish is opaque in the thickest part, 10 to 15 minutes. Serve the fish with the lemon wedges.