Name: Parmesan-Crusted Tilapia
Total time: 35 min
Ingredients: 2 Tbsp. extra-virgin olive oil, divided; ¼ cup gluten-free panko crumbs; ¼ cup grated Parmesan cheese; 1 tsp. dried basil; ½ tsp. dried oregano; ½ tsp. onion powder; ½ tsp. crushed red pepper; ½ tsp. dried rosemary; 2 garlic cloves, peeled and minced; ½ tsp. salt; ¼ tsp. ground black pepper; 1 Tbsp. lemon juice; 4 tilapia fillets (4 oz. each), depending on their size, washed and dried

Serves: 2

Ingredients

2 Tbsp. extra-virgin olive oil, divided
¼ cup gluten-free panko crumbs
¼ cup grated Parmesan cheese
1 tsp. dried basil
½ tsp. dried oregano
½ tsp. onion powder
½ tsp. crushed red pepper
½ tsp. dried rosemary
2 garlic cloves, peeled and minced
½ tsp. salt
¼ tsp. ground black pepper
1 Tbsp. lemon juice
4 tilapia fillets (4 oz. each), depending on their size, washed and dried

Directions

Step 1
Preheat oven to 425°F.
Step 2
In a medium bowl, combine 1 tablespoon olive oil, bread crumbs, Parmesan cheese, basil, oregano, onion powder, crushed red pepper, rosemary, garlic, salt, and pepper. Stir to combine.
Step 3
On a medium-size plated, pour lemon juice.
Step 4
Dip each fillet in lemon juice and then in the bread crumb mixture to coat evenly on both sides. Place in baking dish that is well oiled. Sprinkle with remaining 1 tablespoon olive oil. Cover with aluminum foil so fish remains moist.
Step 5
Bake for 20 minutes, or until the edges are browning. Take baking dish out of the oven and put the broiler on. Broil on medium for about 2 minutes so fillets get crispy.

Recipe Information

Serves: 2

Ingredients

2 Tbsp. extra-virgin olive oil, divided
¼ cup gluten-free panko crumbs
¼ cup grated Parmesan cheese
1 tsp. dried basil
½ tsp. dried oregano
½ tsp. onion powder
½ tsp. crushed red pepper
½ tsp. dried rosemary
2 garlic cloves, peeled and minced
½ tsp. salt
¼ tsp. ground black pepper
1 Tbsp. lemon juice
4 tilapia fillets (4 oz. each), depending on their size, washed and dried

Directions

Step 1
Preheat oven to 425°F.
Step 2
In a medium bowl, combine 1 tablespoon olive oil, bread crumbs, Parmesan cheese, basil, oregano, onion powder, crushed red pepper, rosemary, garlic, salt, and pepper. Stir to combine.
Step 3
On a medium-size plated, pour lemon juice.
Step 4
Dip each fillet in lemon juice and then in the bread crumb mixture to coat evenly on both sides. Place in baking dish that is well oiled. Sprinkle with remaining 1 tablespoon olive oil. Cover with aluminum foil so fish remains moist.
Step 5
Bake for 20 minutes, or until the edges are browning. Take baking dish out of the oven and put the broiler on. Broil on medium for about 2 minutes so fillets get crispy.

Nutrition Information

Nutrition Information
Amount per serving
Calories	450
Total Fat	21g
Saturated Fat	4.5g
Cholesterol	120mg
Sodium	930mg
Total Carbohydrate	13g
Dietary Fiber	0g
Sugars	1g
Protein	50g