Parmesan-Crusted Tilapia

 

This week's BSI is Parmesan Cheese, and this tasty fish recipe is my submission.  Originally from Every Day with Rachael Ray, it's an easy coating for tilapia or other mild white fish, as it uses few ingredients.   I used tilapia loins here, as I prefer them over the flatter filets.  

I used a combination of grated Parmesan cheese and shredded Parmesan cheese, because I needed to use up some of the shredded cheese I had on hand. I also decreased the amount of cheese used to 1/2 cup from 3/4 cup, as used in the original recipe,  and added a 1/4 cup seasoned breadcrumbs for body.   You could mix the cheese like I did, or just use all of one.  Just be sure to use a quality Parmesan cheese, and not the kind in the green can.  A good Parmesan cheese is great because it lends a wonderful nutty/salty flavor to anything you add it to.  

The fish came out fairly crispy for a recipe completely made in the oven and was on the dinner table in no time.  We enjoyed this very much, and yes, even fish hater son ate a piece! It is definitely another fish recipe to add to my arsenal of fish recipes that don't taste fishy! 

Parmesan-Crusted Tilapia

adapted from Everyday with Rachael Ray

Printable Recipe

Servings - 4   Serving Size - one filet or loin   Points Plus per Serving - 5 Points+

Calories - 201.2,   Total Fat - 6.1g,   Carb. - 5.7g,   Protein - 30.4g,   Fiber - 0.4g

16 oz. tilapia loins or filets, defrosted if previously frozen

1/2 cup Parmesan cheese, grated or shredded

1/4 cup dry, seasoned breadcrumbs

salt and pepper, to taste

1/2 tsp. garlic powder

2 tsp. dried parsley 

2 tsp. paprika

1/4 cup egg beaters ( or one beaten egg or skim milk), to moisten fish before coating

1.  Preheat oven to 400 degrees F.  Line a baking sheet with nonstick foil ( easiest for cleanup ) or spray baking sheet with nonstick cooking spray.  

2.  Put egg beaters in shallow bowl ( again, I like to use egg beaters because they are thick and tend to coat the meat/fish well)   In another shallow bowl or dish, combine the cheese, breadcrumbs, salt and pepper, garlic powder, dried parsley and paprika.  Dip the fish into the egg beaters and then into the cheese/breadcrumb coating and place on prepared baking sheet.  

3.  Spray tops of fish with more cooking spray, and bake at 400 degrees F for 10 - 12 minutes ( the loins are thicker than filets, so they took about 15 minutes) or until fish is done, opaque and flakes easily.  Do not over cook!  

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I am excited to see what kind of recipes come in for BSI this week!  We've already got a great start and thanks to all who have already submitted.  There is still plenty of time.  Deadline for entries is this upcoming Sunday! 

I have mentioned in the past, I really need to try to incorporate more fish into my diet...but I am picky when it comes to fish.  No fishy fish for me.  No bones.  ( Bones will absolutely ruin a nice piece of fish for me!)  So having recipes like this at hand are priceless.  I have also mentioned in the past how I prefer the tilapia loins over the filets.  They are meatier and I think, milder tasting because they don't have any of the dark flesh filets tend to have...which can taste fishy.  

When purchasing Parmesan cheese, it is an area where you might want to spend a little extra money.  All Parmesan cheese is not created equal and in my opinion, this is one area where you really do get what you pay for.  Also, when there are so little ingredients in a dish, you really want to go for quality ingredients or you may end up disappointed.