Eating fish doesn’t have to taste fishy.  This Parmesan crusted tilapia is perfect because it has a great crust, but the Parmesan adds a wonderful flavor to this fish.  Tilapia is not a harsh or fishy fish, so you don’t have to worry about the fishy taste with this dish.

I have a confession to make.  My husband and I don’t eat a ton of fish.  I went a really long time thinking that Jeremy didn’t like fish.  It’s not his favorite, but he doesn’t hate it.  

When I started Weight Watchers, I realized how healthy fish and shrimp actually are.  I realized that we had to start getting more fish in our diets, because it was healthy and delicious.

If you are interested in other healthy seafood recipes, check out this Baked Salmon in Foil Packets or these Seared Scallops with Garlic Mashed Potatoes

Have you ever wondered what the health benefits are of eating fish?

I know that I didn’t know all the different kinds of benefits until recently.

What health benefits are there from eating fish?

The omega-3 fatty acids can help lower blood pressure, lower your heart rate, and improve other cardiovascular risk factors. 

Eating fish also reduces the risk of death from heart disease which is the leading cause of death in both men and women.

What kinds of vitamins can I get from eating fish?

Fish is filled with vitamins like D and B2 and also rich in calcium.

What kinds of minerals can I get from eating fish?

Iron, zinc, iodine, magnesium, and potassium are just some of the minerals found in fish.

How many times a week should I eat fish?

The American Heart Association recommends eating fish at least two times per week.

What is a mild type of fish?

Tilapia, grouper and cod are some types of mild tasting fish. Most white fish is more mild in flavor.

To make this parmesan crusted tilapia:

  1. Preheat the oven to 425 degrees.

  2. In a small bowl, add the egg whites.  In another small bowl, add the oat flour, lemon zest, Parmesan cheese, salt and pepper.  Dip both of the tilapia fillets in the egg whites, then immediately dip them in the flour mixture.  Cover the fish to coat it completely.

  3. Bake the fish for 15 minutes, flip and bake another 15 minutes.  Serve immediately.

NOTE: I would suggest that you either cut one fish fillet in half or buy a smaller fillet than what you see pictured.  This could have fed both of us with some leftover.  

What are your favorite seafood recipes?

Parmesan Crusted Tilapia

Dash of Herbs
This recipe is 6 SmartPoints per serving, 1 tilapia fillet.
No ratings yet
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Main Course
Cuisine Seafood
Servings 2 serving
Calories 344 kcal

Ingredients

  • 2 tilapia fillets
  • 2 egg whites lightly beaten
  • 1/4 cup oat flour
  • 2 Tablespoons lemon zest
  • 2 Tablespoons lemon juice
  • 1/4 cup Parmesan cheese
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 lemon sliced for serving

Instructions
 

  • Preheat the oven to 425 degrees
  • In a small bowl, mix the egg whites and lemon juice.  In another small bowl, add the oat flour, lemon zest, Parmesan cheese, salt and pepper.
  • Dip both of the tilapia fillets in the egg whites, then immediately dip them in the flour mixture. Cover the fish to coat it completely.
  • Bake the fish for 10-15 minutes. The fish should be white in color and flake easily with a fork.  Serve immediately.

Nutrition

Calories: 344kcalCarbohydrates: 19.6gProtein: 40.2gFat: 11.7gCholesterol: 77.2mgSugar: 0.9gVitamin A: 350IUVitamin C: 10.7mg
Tried this recipe?Mention @dashofherbs or tag #dashofherbsrecipes!

8 Comments

  1. I don’t know why, but I have never pounded chicken. I really hate raw chicken in general, so that’s probably why. I should try it though! I think that might be fun and worthwhile one of these days.

  2. Oh I bet this would be delicious with chicken too. I haven’t thought of butterflying chicken for a recipe, but I bet this would be great. I haven’t bought frozen fish (I do buy frozen shrimp often), so that’s a great suggestion!

  3. Thank you – it’s so freaking good. This didn’t taste fishy at all, so I bet your mom would like it. My husband isn’t a huge fan of fish either, but he really liked this dish.

  4. Love it! I do a similar recipe with butterflied chicken! As you know, I have my favorite recipes for tilapia too. I usually actually get the frozen bag of tilapia so I can always make a quick easy recipe on nights that I don’t have anything prepared.

  5. Since “giving up” mostly beef and pork, my husband and I have been eating a lot of chicken, salmon, and shrimp, too! This is a nice addition to recreating a recipe. 😀

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