Lemon Pepper Parmesan Tilapia
Lemon Pepper Tilapia with parmesan is the perfect healthy meal (low-carb, gluten-free and pescatarian!) for any day of the week. This easy recipe for oven baked tilapia fillet is simple, tasty and bursting with flavor! You'll love the light parmesan topping, fresh flavors and tender white fish.
4 tilapia filets (about 4 ounces) 1 lemon ½ tablespoon olive oil ½ cup grated parmesan 1 tablespoon lemon pepper 1 tablespoon dried parsley salt and pepper garnish: sliced green onion
Preheat the oven to 400 degrees and spray a baking dish with cooking spray. Rinse the tilapia and pat dry with paper towels. Put it on a plate or cutting board to prepare it.
Squeeze the fresh lemon over the fish. Lightly rub or brush the fish with the olive oil and lightly salt and pepper. The lemon pepper parmesan topping is pretty salty, so you don't need a lot. In a small bowl mix together parmesan, lemon pepper, and dried parsley.
Carefully coat one side of a piece of fish with the lemon pepper parmesan mixture. Pat it down to make sure it sticks. Transfer the fish to a baking dish. Bake the fish for about 10 minutes or until it's flaky.
Optional: Turn oven to broil to quickly brown crust. Be careful though! You could quickly burn and overcook the entire dish!
Top with green onions and serve immediately.
The tilapia is done when it turns opaque white and flakes with a fork.
To store leftovers put in an airtight container in the fridge for up to three days.
Calories: 246 kcal Carbohydrates: 4 g Protein: 40 g Fat: 8 g Saturated Fat: 3 g Polyunsaturated Fat: 1 g Monounsaturated Fat: 3 g Cholesterol: 96 mg Sodium: 283 mg Potassium: 600 mg Fiber: 1 g Sugar: 1 g Vitamin A: 132 IU Vitamin C: 15 mg Calcium: 175 mg Iron: 1 mg