If you're looking to add some variety to your dinner plate but are short on time, try this mouth-watering 3 1/2 oz (100 g) Parmesan Encrusted Tilapia dish! Not only is it a quick and easy meal to prepare, but it's also packed with flavor and nutrition. Clocking in at only 210 calories, this dish is perfect for those who want to maintain a healthy lifestyle while still enjoying a delicious meal.
Tilapia is a great source of protein, vitamins, and minerals such as B12 and potassium. It is also low in fat and calories, making it an ideal option for those looking to lose weight or maintain a healthy diet. When combined with a tasty Parmesan crust, the flavors of the tilapia are elevated to new heights!
In this article, we'll explore how to create this delicious dish and provide tips on how to store and substitute ingredients, as well as answer some common questions about Parmesan Encrusted Tilapia.
Calories in Parmesan Encrusted Tilapia
As mentioned earlier, Parmesan Encrusted Tilapia holds only 210 calories in a 3 1/2 oz (100 g) serving. This number may vary depending on the ingredients and cooking method used, but overall it is a low-calorie option for those conscious of their diets. The calorie breakdown of the dish can be further analyzed as well. The tilapia itself contains around 90-100 calories, with the rest of the calories coming from the Parmesan crust and any additional ingredients used such as oil or breadcrumbs. Overall, Parmesan Encrusted Tilapia is a healthy and delicious option for those looking for a low-calorie meal that is still packed with flavor and nutrition.
Nutritional Value of Parmesan Encrusted Tilapia
In addition to being low in calories, Parmesan Encrusted Tilapia is also packed with nutrients that are essential for a healthy diet. Tilapia itself is a great source of protein, with a 3 1/2 oz (100 g) serving containing around 20 grams of protein. Tilapia also contains a range of vitamins and minerals that are vital for maintaining overall health. These include vitamin B12, potassium, and selenium. When combined with the Parmesan crust, the dish becomes even more nutritious, as Parmesan cheese is a good source of calcium and protein. Overall, Parmesan Encrusted Tilapia is a great option for those looking to add more nutrients to their diet in a tasty and satisfying way!
Ingredients of Parmesan Encrusted Tilapia
The ingredients required to make Parmesan Encrusted Tilapia are super simple and easy to find. You will need 3 1/2 oz (100 g) of tilapia fillets (fresh or frozen), 1/4 cup of Parmesan cheese (grated), 1/4 cup of breadcrumbs, 1/4 teaspoon of garlic powder, 1/4 teaspoon of paprika, salt and pepper to taste, and 1 tablespoon of olive oil. If you're feeling a bit adventurous, you can also add additional ingredients to the recipe to suit your taste. For example, lemon juice, chopped parsley, or even a bit of red pepper flakes can add some extra flavor and kick to the dish. Overall, the ingredients needed for Parmesan Encrusted Tilapia are easy to find and customizable, making it a great dish for those who want a quick and easy meal that can adapt to their preferences.
How to Cook Parmesan Encrusted Tilapia
Now that we have our ingredients, it's time to start cooking! The first step is to preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Next, combine the Parmesan cheese, breadcrumbs, garlic powder, paprika, salt, and pepper in a bowl. Dip each tilapia fillet in the mixture, making sure to coat both sides evenly. Heat the olive oil in a large skillet over medium heat. Add the tilapia fillets to the skillet and cook for about 2-3 minutes on each side, or until the crust is golden brown. Remove the tilapia from the skillet and transfer it to the prepared baking sheet. Bake for an additional 7-10 minutes, or until the fish is fully cooked through and the crust is crispy.
Serving Size of Parmesan Encrusted Tilapia
The ideal serving size for Parmesan Encrusted Tilapia is about 3 1/2 oz (100 g) per person. This serving size is not only filling but also packs a nutritional punch. Pair the tilapia with some roasted vegetables or a light salad for a complete meal. You can also adjust the serving size depending on your hunger level or dietary needs. Overall, Parmesan Encrusted Tilapia is a versatile dish that can be adapted to suit any appetite or occasion.
Health Benefits of Parmesan Encrusted Tilapia
There are numerous health benefits associated with consuming Parmesan Encrusted Tilapia. First and foremost, tilapia itself is a great source of protein, which is essential for building and repairing muscles. Tilapia is also low in fat and calories, making it a great option for those looking to maintain a healthy diet. Additionally, the Parmesan cheese used in the recipe is a good source of calcium, which is necessary for strong bones and teeth. Overall, Parmesan Encrusted Tilapia is a dish that not only tastes great but is also beneficial for your overall health and wellness.
Possible Side Effects of Parmesan Encrusted Tilapia
While Parmesan Encrusted Tilapia is a generally safe and nutritious dish, there are some possible side effects to be aware of. Tilapia itself has been known to carry a certain degree of risk of contamination, so it's important to only buy and cook tilapia that has been properly stored and prepared. Additionally, some people may be allergic to certain ingredients used in the dish, such as Parmesan cheese or breadcrumbs. If you have any known allergies or concerns, be sure to consult a doctor or nutritionist before trying this recipe. Overall, if you are careful and mindful of the ingredients used in the recipe, Parmesan Encrusted Tilapia is a safe and delicious meal option.
Storage Tips for Parmesan Encrusted Tilapia
If you have any leftover Parmesan Encrusted Tilapia, it's important to store it properly to preserve its taste and nutrition. The best way to store cooked tilapia is to place it in an airtight container and refrigerate it for up to 3 days. When reheating the dish, it's best to use an oven or toaster oven to help retain the crispiness of the crust. Microwaving the dish can make it soggy and less appetizing.
Substitutes for Parmesan Encrusted Tilapia
While Parmesan Encrusted Tilapia is delicious as is, there are many potential substitutes for the recipe's ingredients to suit your taste or dietary needs. For example, you can swap out the Parmesan cheese for another type of hard cheese, such as Romano or Asiago. Additionally, you can experiment with different kinds of breadcrumbs or even use crushed cornflakes or crackers for a different texture. For those who are allergic or sensitive to gluten, you can also use gluten-free breadcrumbs instead. Overall, don't be afraid to experiment and find substitutes that work best for you! The beauty of this recipe is that it can be customized to suit many different preferences and dietary restrictions.
FAQ about Parmesan Encrusted Tilapia
Q: Is the dish suitable for those on a low-carb or ketogenic diet? A: Yes! Parmesan Encrusted Tilapia is a great option for those on low-carb or ketogenic diets since it is high in protein and low in carbohydrates. Q: Can I use frozen tilapia for this recipe?
The beauty of Parmesan Encrusted Tilapia is that it's both delicious and nutritious, making it a great meal option for those who want to maintain a healthy lifestyle without sacrificing flavor.
Frequently Asked Questions About Parmesan Encrusted Tilapia
1. What is Parmesan Encrusted Tilapia?
Parmesan Encrusted Tilapia is a dish made from tilapia fish fillets that are coated with a mixture of breadcrumbs, Parmesan cheese, and various herbs and spices. The fish is then baked or fried until it is crispy and golden brown.
2. How many calories are in Parmesan Encrusted Tilapia?
A 3 1/2 ounce (100 gram) serving of Parmesan Encrusted Tilapia contains approximately 210 calories. However, the calorie count may vary depending on the recipe and cooking method used.
3. Is Parmesan Encrusted Tilapia a healthy meal option?
While Parmesan Encrusted Tilapia can be a tasty and satisfying meal, it may not necessarily be the healthiest option. Tilapia is a low-fat, high-protein fish that is rich in omega-3 fatty acids, but the breadcrumb and cheese coating can add extra calories and sodium to the dish.
4. What are some alternative ingredients that can be used to make Parmesan Encrusted Tilapia?
If you are looking for a healthier version of Parmesan Encrusted Tilapia, you can try substituting almond flour or coconut flour for the breadcrumbs. You can also reduce the amount of Parmesan cheese and use herbs and spices to add flavor instead. Another option is to use a different type of fish, such as salmon or cod.
5. How can Parmesan Encrusted Tilapia be served?
Parmesan Encrusted Tilapia can be served with a variety of sides, such as steamed vegetables, roasted potatoes, or a mixed salad. You can also try serving it with a lemon butter sauce or a garlic aioli for added flavor.