Adobe and Parmesan Crusted Tilapia
A mild and flavorful low fat fish dish.
4 tsps grated parmesan cheese
2 tbsps adobo
1 tsp ground black peppercorns
4 tilapia fillets
4 tbsps extra virgin olive oil
2 tsps ground oregano
1 oz lime juice
Mix the Adobo spice (or you can make your own Adobo spice by combining equal amounts of cumin, onion powder, salt, ground black pepper, garlic powder, and turmeric), and oregano.
Pre-heat an iron skillet, preferably an iron grilling skillet on medium-high heat. Coat the skillet well with the olive oil.
Prepare the fish by rinsing with cold water and pat dry with a paper towel or cloth. Apply the spice mixture to both sides of the tilapia fillets.
Add tilapia fillets to the skillet and cook for 6 minutes on each side. Add lime juice to the skillet after the fish is flipped.
Grate the ground black peppercorn and lightly sprinkle the grated parmesan cheese over the tilapia fillets.
Place the iron skillet in the oven for 1 minute if you have a broiler, 2-3 minutes otherwise.
Remove skillet from the oven and remove the fillets from the skillet. Allow to sit for 2 minutes.
Serve fillets with or without a garnish. Best served along with a salad and a small portion of roasted red potatoes.
in 1 serving of Adobe and Parmesan Crusted Tilapia.
, 2% carbs, 39% protein.
Related Recipe Collections
Sugar Free Recipes
Under 1 Net Carb Recipes
Gluten Free Recipes
Shrimp and crab salad suitable for mixing with pasta, on roll or crackers. Can also be used as a dip.
Per serve - Energy: 161kcal | Carb: 6.17g | Prot: 8.05g | Fat: 11.23g
Tuna Salad IV
Tuna with cream cheese.
Per serve - Energy: 140kcal | Carb: 1.46g | Prot: 17.01g | Fat: 6.76g
Salmon Cobb Salad
Fish makes this super easy cobb salad.
Per serve - Energy: 334kcal | Carb: 9.32g | Prot: 31.60g | Fat: 18.91g
Spicy Tuna Salad II
Tuna salad with Chile Serrano.
Per serve - Energy: 124kcal | Carb: 1.93g | Prot: 24.49g | Fat: 1.02g
Fish Stew Brodetto
Broth based fish stew.
Per serve - Energy: 282kcal | Carb: 17.01g | Prot: 24.02g | Fat: 9.19g
Salmon, Potato, Arugula Salad with Yogurt Dressing
A four ingredient, flavorful salad using salmon, baby potatoes, arugula, and yogurt dill dressing.
Per serve - Energy: 380kcal | Carb: 44.34g | Prot: 28.73g | Fat: 10.83g
View More Recipes
FatSecret Platform API
FatSecret Brand Tools
© 2020 FatSecret. All rights reserved.