Parmesan-Crusted Tilapia
Need an easy and quick home-cooked meal to fuel up before the final holiday shopping and wrapping? In less than 30 minutes, you can whip up a Perfect Portion meal by using 2 of our simple recipes!
Our delicious Parmesan Crusted Tilapia (recommended serving=200 calories) uses all pantry staples, yet makes an impressive meal, with crispy and savory flavors. Plus, our Lemon & Garlic Broccoli Sauté (recommended serving =100 calories) goes perfectly with it. Add 1/2 cup brown rice (100 calories), and you’ve got PERFECTion!
Parmesan-Crusted Tilapia
Prep time
Cook time
Total time
These tilapia fillets have a hint of lemon and a savory crust of Parmesan bread crumbs that bakes up crispy without the need to fry the fish in oil. It makes for an impressive entrée that you can prepare in only minutes using just a handful of pantry staples. Though the nutritional information was calculated for tilapia, this technique will work well with any mild white fish. The calorie count should also be comparable.
Author: The Perfect Portion
Recipe type: Everyday Meals
Makes: 4 lunch or dinner portions
Ingredients
- 4 (4-ounce) tilapia fillets
- 1 tablespoon olive oil
- 2 teaspoons lemon juice
- ⅓ cup grated Parmesan cheese
- 3 tablespoons Italian bread crumbs
- 1 tablespoon parsley flakes
- ¼ teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon pepper
Directions
- Preheat the oven to 400°F, and line a sheet pan with aluminum foil.
- In a mixing bowl, toss the tilapia fillets with the olive oil and lemon juice to coat.
- In a separate bowl, combine all the remaining ingredients to create a breading mixture.
- Press the top of each coated tilapia fillet into the breading mixture to fully crust the fish on one side, and then place on the prepared sheet pan, crust-side up.
- Bake for 10–12 minutes, or until the crust is golden brown and the fish easily flakes with a fork.
Helpful Tip: Any additional breading mixture that is left over after crusting the
fish can be sprinkled over the top of the fish before baking for an even thicker crust.
Serving size: ½ fillet Calories: 100
Lemon & Garlic Broccoli Sauté
Prep time
Cook time
Total time
Whether you prepare this ultra-simple side dish from fresh or frozen broccoli (directions are provided for either choice), you are sure to produce a nutritious addition to any meal. While you’ll get a good amount of vitamin C from the lemon in this recipe, surprisingly, broccoli actually contains more vitamin C than citrus!
Author: The Perfect Portion
Recipe type: Side Dishes
Makes: 4 side dish portions
Ingredients
- 16 ounces broccoli florets, fresh or frozen
- 2 tablespoons butter
- 2 teaspoons minced garlic
- Juice of ½ lemon
- 2 teaspoons lemon zest
- 1 teaspoon light brown sugar
- ¼ teaspoon salt
- ¼ teaspoon pepper
- 2 tablespoons diced pimentos
Directions
- If using fresh broccoli florets, place a pot of water over high heat, and bring to a boil.
- Boil the fresh broccoli for 4 minutes. Drain and rinse under cold water. If using frozen broccoli florets, cover, and microwave for 1–2 minutes, just until thawed.
- Melt the butter in a large skillet over medium-high heat. Add the prepared broccoli florets, minced garlic, lemon juice, lemon zest, brown sugar, salt, and pepper, and sauté for 5 minutes, stirring only occasionally to let the broccoli brown slightly.
- Remove from heat and stir in diced pimentos before serving.
Helpful Tip: Many stores sell fresh broccoli florets that you can microwave to steam right in the bag, allowing you to skip straight to step 3. Microwave for 90 seconds less than the package directions to ensure the broccoli doesn’t overcook as you sauté.
Serving size: ⅔ cup Calories: 100
[/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]