Baked Tilapia
So much flavor…so few ingredients! A quick and easy crumb coating makes this yummy tilapia recipe ideal for busy weeknights. Try the breading on cod for a change of pace. —Brandi Castillo, Santa Maria, California4 ServingsPrep/Total Time: 20 min.
Ingredients
- 3/4 cup soft bread crumbs
- 1/3 cup grated Parmesan cheese
- 1 teaspoon garlic salt
- 1 teaspoon dried oregano
- 4 tilapia fillets (5 ounces each)
Directions
- Preheat oven to 425°. In a shallow bowl, combine bread crumbs,
- cheese, garlic salt and oregano. Coat fillets in crumb mixture.
- Place on a baking sheet coated with cooking spray.
- Bake 8-12 minutes or until fish flakes easily with a fork. Yield: 4
- servings.
Nutrition Facts: 1 fillet equals 143 calories, 2 g fat (1 g saturated fat), 72 mg cholesterol, 356 mg sodium, 2 g carbohydrate, trace fiber, 28 g protein. Diabetic Exchange: 4 lean meat.
Wine: Light-Bodied White Wine: Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.