Parmesan Tilapia at foodious.com

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Parmesan Tilapia

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20 minutes

4 servings

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dairy-free

(?)

Has dairy from:

parmesan cheese

gluten-free

kid friendly

has meat

has pasta

has seafood

(?)

Has seafood from:

tilapia

mediterranean

vegan

(?)

Not vegan due to:

parmesan cheese
tilapia

vegetarian

(?)

Not vegetarian due to:

tilapia

pescatarian

paleo

(?)

Not paleo due to:

parmesan cheese

This recipe has no customizations.

Nutrition to Balance

This recipe has Fat (total lipid) as 77.8% (as a percentage of RDA).

You'll likely need to take this into account today to balance out your diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 0.1% of RDA
• Calories: 60.3% of RDA
• Carbs: 1.4% of RDA
• Fat (total lipid): 77.8% of RDA
• Fiber: 4.3% of RDA
• Fructose: 0.6% of RDA
• Protein: 39.2% of RDA
• Sodium: 61.0% of RDA
• Sugar: 2.0% of RDA

• Vitamin A (IU): 30.7% of RDA
• Vitamin B6: 17.4% of RDA
• Vitamin C: 7.7% of RDA
• Iron: 0.0% of RDA
• Magnesium: 18.6% of RDA
• Manganese: 4.5% of RDA
• Niacin: 41.1% of RDA
• Potassium: 17.8% of RDA
• Zinc: 10.5% of RDA

If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.

Whether this matters for your diet depends mostly on what other foods you consume today.

MACROS

Carbohydrate

3.95

Calories

1205

Fiber

1.21

Iron

0.009

Protein

44.1

Sodium

824

Sugars

0.628

Fat (total lipid)

47.5

MAIN RECIPE INGREDIENTS

Amount

Measure

Adjust

Ingredient

3/4

cups

parmesan cheese

grated.

tsp

paprika

tbsp

parsley (fresh)

chopped.

fillets

tbsp

to taste.

to taste.

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INGREDIENTS FOR: YOGURT TAHINI DRESSING

Amount

Measure

Ingredient

tbsp

tahini

1/4

cups

water

boiling.

1/2

cloves

garlic (fresh)

finely minced.

1/2

cups

vegenaise

can use plain sheep's or goat's milk yogurt.

tbsp

lemon juice

freshly squeezed.

1/4

cups

olive oil

1/2

tsp

sea salt

1/4

tsp

ground pepper

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PREPARATION

Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with aluminum foil.

PREPARING THE DRESSING

Follow the steps in the dependent recipe to make the dressing.

PREPAPRING THE TILAPIA

Whisk Parmesan cheese, paprika, parsley, salt, and pepper together in a shallow dish.

Coat tilapia fillets with olive oil and press into the Parmesan cheese mixture.

Arrange coated fillets on the prepared baking sheet.

Bake in preheated oven until the fish flakes easily with a fork, 10 to 12 minutes.

TO SERVE

Spoon a spoonful of the tahini dressing onto a plate and spread it.

Place a piece of fish over the dressing and serve immediately.

DEPENDENT RECIPES:

Yogurt Tahini Dressing

This dependent recipe has a "yields ratio" of 1. This means that for every 1 serving of the main recipe you're making, make 1 serving of the dependent recipe.

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 1205

Protein 44.1 g

Carbohydrates 3.95 g

Iron 0.01 mg

Fiber 1.21 g

Calcium 0.70 mg

(plus many more nutrients)

Sample Recipe Chart:

The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.