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Garlic & Parsley Roasted Tilapia

"This is out of the Costco magazine called "Fabulous food""

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Prep Time: 5m

Cook Time: 10m

   

Servings: 6  

 
 
  • 4.0000

This is pretty good. We used frozen/thawed tilapia which may have been less than the weight suggested and used fresh breadcrumbs. It may have been better if the breadcrumbs were dry or toasted but it was fine the way it was. Thanks for sharing!.

  Ingredients
 
  US | Metric  Print Ingredients
 
  • 3/4 cup bread crumbs (dry)
  • 1/4 cup parsley, chopped
  • 3 cloves garlic, minced
  • Salt and pepper
  • 1 large egg white (beaten)
  • 6 (1 1/2 pounds) tilapia fish fillets (4 ounces each)
  • 1/4 cup olive oil
 

What You Will Need



No special items needed.
  How to Make
 
 

Step 1

Preheat oven to 450°F.

Step 2

In a pie plate, stir together bread crumbs, parsley, garlic, salt and pepper. In another pie plate, place the beaten egg white.

Step 3

Dip both sides of fillet into the egg white, then into the crumb mixture. Set the coated fillets aside on a plate.

Step 4

Heat oil over medium-high heat in an ovenproof skillet large enough to hold all the fillets in 1 layer. When the oil is hot, brown the fillets quickly on both sides, about 1 minute each side.

Step 5

Place the skillet in the preheated oven and roast 5-6 minutes,...just until the fish is opaque clear through and flakes easily.

  Nutritional Facts
 
 
  • Serving Size: 1 (137.5 g)
  • Calories 263.7
  • Total Fat - 16.8 g
  • Saturated Fat - 3.1 g
  • Cholesterol - 74.8 mg
  • Sodium - 130.4 mg
  • Total Carbohydrate - 3.5 g
  • Dietary Fiber - 0.3 g
  • Sugars - 0.4 g
  • Protein - 23.6 g
  • Calcium - 26.9 mg
  • Iron - 0.9 mg
  • Vitamin C - 3.8 mg
  • Thiamin - 0.1 mg
  Reviews
 
 
1 review

This is pretty good. We used frozen/thawed tilapia which may have been less than the weight suggested and used fresh breadcrumbs. It may have been better if the breadcrumbs were dry or toasted but it was fine the way it was. Thanks for sharing!

 

Review by ellie