White Fish With Parmesan Crust Recipes

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BAKED TILAPIA WITH SOUR CREAM PARMESAN CRUST



Baked Tilapia With Sour Cream Parmesan Crust image

Make and share this Baked Tilapia With Sour Cream Parmesan Crust recipe from Food.com.

Provided by rohanlori

Categories     High Protein

Time 35m

Yield 4 serving(s)

Number Of Ingredients 9

16 ounces tilapia fillets (or any mild, white fish)
6 ounces sour cream
1/4 cup parmesan cheese (grated or shredded)
1/2 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon black pepper
1 garlic clove, minced
1/4 cup Italian seasoned breadcrumbs
butter-flavored cooking spray

Steps:

  • Preheat oven at 350 degrees.
  • Spray 13x9 inch baking pan with cooking spray.
  • Place fish fillets in single layer.
  • Stir together sour cream, parmesan, paprika, salt, and pepper.
  • Spread mixture over fillets.
  • Sprinkle with breadcrumbs.
  • Spray with butter-flavored cooking spray.
  • Bake for 30 minutes or until fish flakes.

Nutrition Facts : Calories 253.4, Fat 13, SaturatedFat 7, Cholesterol 85.6, Sodium 613.4, Carbohydrate 7.2, Fiber 0.5, Sugar 2.1, Protein 27.3

WHITE FISH WITH PARMESAN CRUST



White Fish With Parmesan Crust image

This recipe came with my vegetable delivery from Abel & Cole. It was really tasty and easy to make so I decided to share it. You can use any white fish fillets or salmon.

Provided by JoolsUK

Categories     One Dish Meal

Time 25m

Yield 4 fillets of fish, 4 serving(s)

Number Of Ingredients 6

4 white fish fillets (one per person)
150 g plain white flour
1 large egg, whisked
150 g parmesan cheese, freshly grated
fresh ground black pepper
olive oil

Steps:

  • Preheat oven to 200c.
  • Rinse fish in cold water and pat dry.
  • Season the flour with the pepper and place on a shallow dish or plate, do the same with the egg and the cheese so you have a little assembly line!
  • Place the fish, a fillet at a time, on the flour dish. Give each side of the fillet a light dusting of flour.
  • Dip each fillet into the egg plate, again coating each side.
  • Press the fish into the parmesan plate, ensuring each side has a nice covering all over.
  • Line a baking tray with parchment paper and splash a thin coating of oil and pop in the oven to warm slightly.
  • Then place the fish on the parchment and roast for 15 minutes or until golden and cooked through. You could also pan fry the fish but this might break the nice crust off!

Nutrition Facts : Calories 399.3, Fat 13.5, SaturatedFat 7.2, Cholesterol 147.5, Sodium 657.9, Carbohydrate 30.2, Fiber 1, Sugar 0.5, Protein 36.7

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