Crispy Baked Parmesan Crusted Tilapia

NeuroticVirgo
NeuroticVirgo Posts: 3,671 Member
edited October 4 in Recipes
Just made this the other night and it was really yummy.

Link to original recipe (has step by step pictures) - http://greenlitebites.com/2007/12/29/crispy-baked-parmesan-crusted-tilapia/

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Per 4oz fillet
Calories: 134............Carbs: 2............Fiber: 1............Fat: 5
............Protein: 23............Sugar: 0............Sodium: 193

4 - 4oz Tilapia fillets
I made 6 - 4oz fillets
1/2 cup (30g) Fiber One Cereal (or All Bran)
I used Kashi Original
1/4 cup (20g) Parmesan Cheese
1/2 tsp onion powder
1/2tsp garlic powder
1 tsp Italian Seasoning
Salt & Pepper I did not salt to cut back on sodium
Non-stick cooking spray

Preheat the broiler

1) Place the cereal, Parmesan cheese, and spices, in a blender or food processor to make the breading.

2) Season the fish with salt & pepper. Dip the fillets in breading to coat. The fish is normally moist enough for the breading to stick without the use of egg. Of course, you could dip it if you like. I didn't want to use egg, so I just light sprayed my fish with the non-stick cooking spray, and that worked

3) Spray a cookie sheet lined with aluminum foil with non-stick cooking spray, Place fillets on sheet and spray tops with non-stick cooking spray.

4) Broil the fish 2 racks from the top for about 3-4 minutes a side.

This turned out really yummy, even my daughter ate 3 pieces of it and wanted more (she's 9)! lol

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