Directions:
- Thaw and wash tilapia fillets if frozen; pat dry.
- Combine crumbs, Parmesan and garlic powder on a plate, mixing well.
- On a bowl, pour 1 tbsp lemon juice.
- Working 1 at a time, place a fillet on the plate in the lemon juice, sprinkle with desired amount of kosher salt(needs very little) and black pepper. Turn the fillet over in the lemon juice and sprinkle seasoning on the other side.
- Dredge fillet in the Parmesan garlic powder and crumb mixture patting it all over to coat.
- Place in an baking dish that has been sprayed with cooking oil spray; repeat with remaining fillets.
- Sprinkle a little lemon juice over fillets and drizzle or spray them lightly with olive oil.
- Bake at 425ºF for about 20 minutes or until they easily flake with a fork and edges begin to brown.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 156.95 Kcal (657 kJ) | ||
| Calories from fat | 38.19 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.24g | 7% | |
|---|---|---|---|
| Cholesterol | 62.2mg | 21% | |
| Sodium | 183.63mg | 8% | |
| Potassium | 376.63mg | 8% | |
| Total Carbs | 4.58g | 2% | |
| Sugars | 0.62g | 2% | |
| Dietary Fiber | 0.29g | 1% | |
| Protein | 25.61g | 51% | |
| Vitamin C | 3mg | 5% | |
| Iron | 1.4mg | 8% | |
| Calcium | 87.4mg | 9% | |
| Amount Per 100 g | |||
| Calories | 109.29 Kcal (458 kJ) | ||
| Calories from fat | 26.6 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.96g | 7% | |
|---|---|---|---|
| Cholesterol | 43.31mg | 21% | |
| Sodium | 127.87mg | 8% | |
| Potassium | 262.25mg | 8% | |
| Total Carbs | 3.19g | 2% | |
| Sugars | 0.43g | 2% | |
| Dietary Fiber | 0.2g | 1% | |
| Protein | 17.84g | 51% | |
| Vitamin C | 2.1mg | 5% | |
| Iron | 1mg | 8% | |
| Calcium | 60.8mg | 9% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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