I’ve been eating a lot more fish since my heart issues started back in 2012, but fish preparation can sometimes confuse people and take time. So when I came across a recipe called Easy Baked Tilapia (or Cod), how could I not check it out, and try it?
I used tilapia and the result was a very tasty dinner that was, indeed, easy to make. I made one major change to the recipe, however, switching in olive oil where it called for butter in the topping to get a healthier fat into the mix.
Also, because I had five large tilapia fillets instead of the four in the original recipe, I doubled the amount of everything to make the topping, which worked out great. I also used bottled lemon juice since I did not have a fresh lemon.
So, as with any recipe, be prepared to adjust depending on what you have available for cooking.
Here are the details:
Easy Baked Tilapia
- PREP TIME 5 minutes
- COOK TIME 15 minutes
- TOTAL TIME 20 minutes
- SERVINGS 4 servings
- AUTHOR Holly Nilsson
- COURSE Dinner
- CUISINE Asian
Ingredients
4 filets white fish such as cod or tilapia
½ lemon
1 ½ tablespoons melted butter
Topping
- ¼ cup panko bread crumbs
- 2 tablespoons fresh parmesan cheese
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- 1 tablespoon parsley
- 1 teaspoon butter melted (I used olive oil instead)
Instructions
- Preheat oven to 400°F.
- Combine topping ingredients in a small bowl.
- Rinse tilapia filets, pat dry and place on a pan sprayed with cooking spray.
- Squeeze lemon juice over the filets.
- Top with the Panko mixture.
- Cook 15 minutes or just until cooked through and fish is flaky.
- Broil for the last minute if desired
And kudos to Spendwithpennies.com for also listing the nutrition information for the dish.
NUTRITION INFORMATION
Calories: 240, Carbohydrates: 4g, Protein: 35g, Fat: 9g, Saturated Fat: 4g, Cholesterol: 100mg, Sodium: 203mg, Potassium: 532mg, Vitamin A: 390IU, Vitamin C: 8.5mg, Calcium: 57mg, Iron: 1.3mg
I think using the oil instead of the butter likely cut some, if mot all, of the saturated fat content too.
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