1) Preheat oven to 400ºF.
2) Pat tilapia dry (if frozen, it should be thawed first) with a paper towel and season with salt and pepper. Lay on a baking sheet sprayed with non-stick spray and bake for 10-12 minutes. While fish is baking, mix butter with garlic, thyme and parmesan cheese.
3) Remove fish from oven and gently flip. Spread about 1/2 tablespoon of butter mixture on the fish, and heat the broiler in your oven. Set fish under the broiler for about 2-3 minutes, or until cheese gets golden and bubbly.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (196g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 197 (58%)|
|Amt Per Serving||% DV|
|Total Fat 21.9g||29 %|
|Saturated Fat 13.3g||67 %|
|Monounsaturated Fat 6.1g|
|Polyunsanturated Fat 1.5g|
|Cholesterol 135.3mg||42 %|
|Sodium 344.5mg||12 %|
|Potassium 523.4mg||14 %|
|Total Carbohydrate 0.5g||0 %|
|Dietary Fiber 0g||0 %|
|Sugars, other 0.5g|
|Protein 36.4g||52 %|
Powered by: USDA Nutrition Database
Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 342
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A variation on this recipe
"Here, a simple sprinkle of buttery bread crumbs appeals to kids but can also be embellished for adults. We rely on a handful of grated Parmesan cheese for salty sharpness, a pinch of lemon zest for lightness and a garnish of fresh basil for a wonderful aroma and fresh flavor that brings it all together." —
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