FreakMode Recipes: Parmesan-Crusted Tilapia Fillets
Even the kids will enjoy this healthy, flavorful tilapia recipe. Make it for dinner tonight!
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Tilapia is a great choice for protein, especially if you're getting a little tired of chicken. The crunchy texture of the crust pairs well with the light, delicate meat of the fish.
Ingredients 
Tilapia 2 fillets
Milk 2 tbsp
Parmesan, grated 1 tbsp
Cornmeal 1 tbsp
Olive oil 2 tbsp
Salt and pepper1 pinch
Montreal steak spice mix 1 tbsp
Directions
- Place fish on a plate and drizzle with milk.
- In a separate bowl, mix parmesan, cornmeal, salt and pepper, and Montreal spice.
- Dredge the fish in the dry rub. Coat both sides well.
- Over medium heat, place olive oil in nonstick pan and cook fish for 5 minutes on each side, or until a golden crust forms and fish is cooked through.
Nutrition Facts
Serving size: 1 fillet
Recipe yields: 2 servings
Serving size: 1 fillet
Recipe yields: 2 servings
Amount per serving
Calories 274
Fat17 g
Carbs14 g
Protein25 g