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Parmesan Crusted Tilapia

This recipe is 6 SmartPoints per serving, 1 tilapia fillet.
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Course: Main Course
Cuisine: Seafood
Keyword: Parmesan Crusted Tilapia
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 2 serving
Calories: 344kcal
Author: Dash of Herbs


  • 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


  • 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 Facts
Parmesan Crusted Tilapia
Amount Per Serving
Calories 344 Calories from Fat 105
% Daily Value*
Fat 11.7g18%
Cholesterol 77.2mg26%
Carbohydrates 19.6g7%
Sugar 0.9g1%
Protein 40.2g80%
Vitamin A 350IU7%
Vitamin C 10.7mg13%
* Percent Daily Values are based on a 2000 calorie diet.
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