FreakMode Recipes: Parmesan-Crusted Tilapia Fillets
Alex Savva
Alex Savva PharmaFreak
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599 Calories
65 g Carbs
23 g Protein
28 g Fat
Total Time
2 servings

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.


  • 2 whole 4 oz tilapia fillets
  • ¼ cup milk (2% fat)
  • ¼ cup low-fat Parmesan cheese
  • 1 cup cornmeal, whole-grain, yellow
  • 2 tbsp olive oil
  • 1 salt and pepper to taste
  • 1 tbsp steak sauce, tomato based

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  1. Place fish on a plate and drizzle with milk.
  2. In a separate bowl, mix parmesan, cornmeal, salt and pepper, and Montreal spice.
  3. Dredge the fish in the dry rub. Coat both sides well.
  4. 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.

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