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Parmesan Tilapia
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Friendly URLs: /parmesan-tilapia
20 minutes
4 servings
Adjust servings
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
g
Calories
1205
 
Fiber
1.21
g
Iron
0.009
mg
Protein
44.1
g
Sodium
824
mg
Sugars
0.628
g
Fat (total lipid)
47.5
g
 
MAIN RECIPE INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
3/4
cups
+
-
 
grated.
 
2
tsp
+
-
 
 
1
tbsp
+
-
 
chopped.
 
4
fillets
+
-
 
 
1
tbsp
+
-
 
 
 
 
 
to taste.
 
 
 
 
to taste.
 
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INGREDIENTS FOR: YOGURT TAHINI DRESSING
Amount
Measure
Ingredient
 
2
tbsp
 
1/4
cups
boiling.
 
1/2
cloves
finely minced.
 
1/2
cups
can use plain sheep's or goat's milk yogurt.
 
3
tbsp
freshly squeezed.
 
1/4
cups
 
1/2
tsp
 
1/4
tsp
 
Save Recipe
Recipe Short Name:
Add new ingredient
 
PREPARATION
1.
Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with aluminum foil.
PREPARING THE DRESSING
2.
Follow the steps in the dependent recipe to make the dressing.
PREPAPRING THE TILAPIA
3.
Whisk Parmesan cheese, paprika, parsley, salt, and pepper together in a shallow dish.
4.
Coat tilapia fillets with olive oil and press into the Parmesan cheese mixture.
5.
Arrange coated fillets on the prepared baking sheet.
6.
Bake in preheated oven until the fish flakes easily with a fork, 10 to 12 minutes.
TO SERVE
7.
Spoon a spoonful of the tahini dressing onto a plate and spread it.
8.
Place a piece of fish over the dressing and serve immediately.
DEPENDENT RECIPES:
1.
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.
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