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Parmesan Crusted Lemon Pepper Tilapia

Posted on 06/14/2018 at 02:07 PM by IWLS Dietitians

 

INGREDIENTS:

  • 4 (4-ounce) tilapia filets
  • ¾ cup grated Parmesan cheese
  • ¼ teaspoon salt
  • 1 tablespoon lemon pepper
  • 1 tablespoon chopped parsley
  • 1 tablespoon olive oil
  • ¼ cup shredded Parmesan
  • Lemon wedges for garnish (optional)

 

INSTRUCTIONS:

  1. Preheat the oven to 400 degrees F.
  2. Mix together the grated Parmesan, lemon pepper, parsley and salt.
  3. Drizzle the tilapia with olive oil, then coat with the cheese mixture, pressing it in lightly with your fingers to make sure it sticks.
  4. Sprinkle lightly with shredded parmesan.
  5. Transfer to foil lined baking sheet.
  6. Bake until the fish is opaque in the thickest part, about 10 minutes.
  7. To brown further, broil for about 5 more minutes until cheese crust is slightly crispy (watch carefully to make sure fish doesn't burn)
  8. Top with green onions and serve and serve with lemon wedges, optional.
  9. Enjoy!

Nutrition Facts: 333 calories, 12g fat, 5g saturated fat, 7g carbs, 47g protein


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