tilapia calories protein

Electrode, Comp-8942e950-45bf-4f31-92fa-c5d4207a85b7, DC-wus-prod-a14, ENV-prod-a, PROF-PROD, VER-20.0.43, SHA-a12e9567312ae30bac89cb57d430342bb81604b1, CID-989bbf2a-007-177aa7d39b86d9, Generated: Tue, 16 Feb 2021 10:57:49 GMT. Super quick and easy to make. Hi Becly! I lightened up on all the cheese and only used grated Parmesan, and still the fish came out delish. New! Upload an image or tag me @thecookierookie on Instagram! To ensure we are able to help you as best we can, please include your reference number. Be sure to upload an image below & tag. Drizzle with olive oil, then coat with the cheese mixture, pressing it in lightly with your fingers to make sure it sticks. I'd like to receive the free email course. This recipe is so delicious! In a small bowl, combine the butter, lemon juice, garlic powder and salt; pour over the fillets. Absolutely amazing recipe. I have always loved seafood, especially shrimp recipes, salmon and tilapia, so I’m always looking for new EASY Seafood Recipes to add to the list. NOTE: If you don’t like salty recipes, you can skip the salt altogether on this recipe. We would like to show you a description here but the site won’t allow us. Bake tilapia for 10 to 12 minutes or until fish is fork-tender. So delicious, healthy, and easy! I love that suggestion and I need to remake it to test some things out. Good news — You can still get free 2-day shipping, free pickup, & more. Calories: 461 kcal Carbohydrates: 30 g Protein: 39 g Fat: 20 g Saturated Fat: 9 g Cholesterol: 115 mg Sodium: 489 mg Potassium: 629 mg Fiber: 1 g Sugar: 2 g Vitamin A: 775 IU Vitamin C: 7.3 mg Calcium: 105 mg Iron: 3.2 mg We actually scraped off as much of the topping as possible to make it edible…and I even typically like my food pretty salty. So delicious! Top with green onions and serve and serve with lemon wedges, optional. Or maybe lunch! You can always add it when you are eating it if you still think it needs more salt. You'll also get our FREE ebook: Learning to Cook! There’s always some version of the Real Housewives on my DVR that is calling my name! I love that this is a quick and tasty seafood recipe that even the pickiest of eaters will love. Thaw and wash tilapia fillets if frozen. It is so flavorful and made in under 20 minutes. ), Tap here to download my FREE Recipe eBook. Mix together the grated Parmesan, lemon pepper, parsley and salt. Lemon Pepper Parmesan Crusted Tilapia Recipe: Be sure to see the recipe card below for full ingredients & instructions! How long do I bake tilapia for? Place tilapia in an ungreased 13x9-in. Get our newest recipes in your inbox PLUS our 7 day cooking guide. Please read my disclosure policy. When choosing your tilapia, it should be firm, with a somewhat translucent flesh. Let’s cook! One fillet (87 grams) of tilapia can pack up to 23 grams of protein and only 111 calories . YUM. Oh I’m sorry it was salty! sprinkle lightly with shredded parmesan. Bake until the fish is opaque in the thickest part, about 10 minutes. To brown further, broil for about 5 more minutes until cheese crust is slightly crispy (watch carefully to make sure fish doesn’t burn). Please enable JavaScript in your browser and reload the page. Easy Recipes anyone can make, that everyone will love! We will definitely be making this again. Quick, delicious and healthy?! And of course, grated Parmesan is pretty salty too. So you can eat tilapia to help build muscle, stay full, and avoid the insulin spikes that come after eating a ton of carbs. This Parmesan Crusted Lemon Pepper Tilapia is one of the best baked tilapia recipe I’ve ever had. Is it possible for baked recipes to be crispy and flavorful, just like fried recipes? You can tell that tilapia has gone bad if it develops a fishy odor/sour smell or has a dull color/slimy texture. Thank you so much for the kind words Robert. S’mores Cookies (BEST Easy Cookie Recipe! Be sure to try them all. Eating tilapia has many beneficial qualities, such as nutrients, vitamins, and minerals, including significant amounts of protein, omega-3 fatty acids, potassium, vitamin B12, niacin, and vitamin B6. sprinkle lightly with shredded parmesan. This Parmesan Crusted Tilapia would also be tasty served with sides such as Brussels Sprouts, Crock Pot Potatoes, or Parmesan Broccoli. Restrictions apply. It’s easy (made in under 20 minutes), healthy (under 350 calories), and SO DELICIOUS! This healthy baked tilapia recipe is the perfect addition! Fish needs to be cooked to an internal temperature of 145 degrees F. The amount of time it takes to reach this point will depend on your cooking temperature and the thickness of your fish. I wonder if lemon pepper varies? ), Bulletproof Coffee Recipe (How to Make Bullet Coffee), Best Margarita Recipe (Margarita Pitcher Recipe). Hope you love it. The answer is absolutely yes, and we think this Baked Tilapia is the perfect example! PLUS get our FREE ebook! So delicious, healthy, and easy! Is it possible to love a baked recipe just as much as a fried recipe? If you make this Tilapia be sure to let us know by uploading a photo below or leaving a rating! Delicious flavors and so simple! The lemon pepper parmesan crust on this baked tilapia recipe is so flavorful and simple. I’m ready to make this HEALTHY recipe for dinner now. Combine crumbs, parmesan, italian seasoning and garlic powder on a plate, mixing well. My husband, myself and my children loved it. This baked Parmesan Crusted Tilapia recipe checks a lot of boxes for me. I love tilapia and this is right up our alley! baking dish. If you haven’t tried it before, good tilapia has a sweet and fresh taste. There was an error submitting your subscription. On a different plate, pour 1 tbsp lemon juice. This post may contain affiliate links. Please try again. Love this tilapia so much, ..you are simply awesome! The parmesan cheese is pretty salty already, so you should be fine! Join our community of over 1.5+ million on social media! I have shared it with others as well. The caloric ratio is 19% fats to 81% protein. Highly recommend this recipe. Free shipping with no order min. Parmesan Crusted Tilapia. This Baked Fish is one of our favorite tilapia recipes, but it’s just one of many favorite seafood recipes! Like I said…I’m in love. Parmesan Crusted Tilapia is the one of the BEST tilapia recipes we’ve ever tasted. I love that it has such a mild flavor that lends itself to virtually any flavor combination. This Baked Lemon Pepper Tilapia recipe is as healthy as it is delicious, and it’s SUPER EASY as well! Tilapia is a very mild and flakey white fish. I totally appreciate you letting me know! 100 grams of cooked tilapia only have 128 calories —but a whopping 26 grams of protein . Great Value Instant Oatmeal, Maple & Brown Sugar Value Pack, 20 Packets. I’m glad you liked it! The Cookie Rookie is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to amazon.com and affiliated sites at no cost to you. Turned out really good ! Hi, I’m Becky Hardin. I’ve been trying to make healthier dishes lately, and its always a plus when they are easy as well. Who knew healthy tasted this good! I love to hear that!!! See below for more of our seafood favorites as well! What are the health benefits of eating tilapia? I'd like to receive the free email course. Directions. Drizzle the tilapia with olive oil, then coat with the cheese mixture, pressing it in lightly with your fingers to make sure it sticks. It is also a lean and healthy recipe. Your email address will never be sold or distributed to a third party for any reason. Here at The Cookie Rookie you will find trusted and easy recipes for every occasion. If it is fresh, there won’t be a fishy or foul smell. Parmesan Crusted Lemon Pepper Tilapia Recipe – Best Tilapia Recipes, Crock Pot Ribs Recipe (Slow Cooker BBQ Ribs), Stovetop Burgers – How to Cook Burgers on the Stove, Baked Chicken Wings Recipe (BEST Seasoning! Tilapia is a mild white fish. This Lemon Pepper Tilapia Recipe blew me away. 4 tilapia fillets, thawed if frozen (4 fillets = 1 lb) 1/4 teaspoon salt. Transfer to foil lined baking sheet. This Parmesan Crusted Lemon Pepper Tilapia is one of the best baked tilapia recipe I’ve ever had. For a thin tilapia filet, plan on 10-12 minutes in a 400 degree oven. It doesn’t have a fishy taste or odor at all. The brand that I use has salt as the first ingredient. Thanks for the recipe! Sorry, but we can't respond to individual comments.If you need immediate assistance, please contact Customer Care. This is a great recipe to get more seafood into your diet without fuss. This ended up being incredibly salty for us and I even spread the topping out between 6 filets instead of 4. Pat dry on paper towels. I think had it not been so salty though that we would have loved it! It’s become a major culinary trend because it is loaded with protein. Nutrients. Well, wow! We’re having technical issues, but we’ll be back in a flash. My recommendation to anyone trying this recipe is to skip the salt. Thanks for this recipe! I hope you can make this easy parmesan crusted tilapia recipe, and then use the extra time to enjoy your family, friends, or whatever you choose! Please take a minute to review our Privacy Policy. This baked Parmesan Crusted Tilapia recipe checks a lot of boxes for me. Don’t forget to show me a pic of what you made! Here at Walmart.com, we are committed to protecting your privacy. It only takes about 15 minutes to get this cooked and on the table! Sign me up! Sorry, this webpage requires JavaScript to function correctly. Easy and fast to make well worth it. This lemon pepper tilapia recipe is one of the tastiest and easiest fish recipes. Last step! It’s easy (made in under 20 minutes), healthy (under 350 calories… Best Easy Tilapia Recipe! I want to see! This is such a great weeknight dinner. This is such a mild fish, a great starter fish for someone that might not be sure they love seafood. Tilapia is one of my favorites because it’s so simple and quick. Get My Copy. This is the type of recipe that makes me want to find more healthy recipes that are light on calories but not flavor. Subscribe to have posts delivered straight to your inbox!! Mix together the grated Parmesan, lemon pepper, parsley and salt. Transfer to foil lined baking sheet. Prep time and cook time COMBINED only took 15 minutes. Tilapia is a delightful fish: versatile affordable and delicious. Post Raisin Bran®, Whole Grain Wheat & Bran Breakfast Cereal, Kosher, 25 Ounce, Post Spoon Size Shredded Wheat®, Whole Grain Breakfast Cereal, Excellent Source of Fiber, Kosher 16.4 Ounce – 1 count, Electrode, Comp-c46560a3-045c-4c1d-bf5f-40a5d5584f9d, DC-wus-prod-a14, ENV-prod-a, PROF-PROD, VER-20.0.43, SHA-a12e9567312ae30bac89cb57d430342bb81604b1, CID-2a552b3f-007-177aa797bcf894, Generated: Tue, 16 Feb 2021 10:53:44 GMT, Electrode, Comp-a6297a0a-be13-4f38-8dbc-876ecd4997d3, DC-wus-prod-a18, ENV-prod-a, PROF-PROD, VER-9.50.0, SHA-18cfa89dadc0796ec306b9f8e07912afdad7937f, CID-e166b3bd-007-177aa8a1ac0ab3, Generated: Tue, 16 Feb 2021 11:11:54 GMT, Error: Please enter a valid ZIP code or city and state. Also you can increase broil time to 10 min ( if using toaster oven )to achieve the color you want .Thanks ! Low in calories and high in protein. I just purchased tilapia, yesterday, so this will be dinner one night this week. I tend to serve it with rice for a simple side, and it is a delicious, EASY, and healthy dinner. Thanks for stopping by :). A better day starts with a better breakfast. Your feedback helps us make Walmart shopping better for millions of customers. I think I’ll waste mine by watching all the reality tv on my DVR. Don’t mind if I do.
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