Tilapia Parmigiana

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I am a HUGE fan of Italian food. I’m addicted to the classic Italian staples like pasta, loads of cheese, flavorful sauces, and rich, fresh flavors. In my house, we also eat a lot of fish (mostly tilapia) because it’s healthy and quick, and it’s fairly easy to get creative with various recipes. So I was delighted to find this recipe for Tilapia Parmigiana that combines my love of Italian food with my love of fish. It’s basically just like chicken parmesan, but with fish instead of chicken!

Because fish fillets cook quickly, this dish only took about 30 minutes to make. Simply dredge in egg and breadcrumb mixture, cook in a skillet, and then top with marinara, cheese, and basil. Done! You will love the crispy outside and flaky inside of this fish. And what’s even better, this dish only has 340 calories! I’ve made this using coconut oil (as listed in the recipe) and olive oil. It was definitely better and more flavorful with the coconut oil. However, if you don’t have any coconut oil on hand, the olive oil will still get the job done.

Tilapia Parmigiana

Yields: 4 servings

Calories per serving: 340

Fat per serving: 15 g

Tilapia Parmigiana

Ingredients

  • 2 tbsp coconut oil
  • 4 tilapia fillets (about 4 oz each)
  • 2 eggs, beaten
  • 1/2 cup Italian bread crumbs
  • 1/4 cup all-purpose four
  • 1/4 cup + 2 tbsp Parmesan, grated
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 tsp garlic powder
  • 1 cup marinara sauce (or your favorite pasta sauce)
  • 1/2 cup mozzarella cheese, shredded
  • 4 tbsp chopped fresh basil

Directions

  1. In a shallow dish, combine the bread crumbs, flour, 1/4 cup Parmesan, salt, pepper, and garlic powder. In a separate bowl beat 2 eggs.
  2. Dip the fish into the eggs and then into the bread crumb mixture, pressing down to make sure both sides are coated well. Set aside breaded fillets on a plate.
  3. Heat oil over med heat in a large skillet.
  4. Once oil is melted and hot, place all the fish into the skillet at once. Cook on each side for 3-5 min or until the crust is golden brown.
  5. Spoon 2-3 tbsp of marinara sauce on the top of the cooked fish and top with mozzarella and remaining 2 tbsp of Parmesan cheese.
  6. Remove from heat and cover with a lid to melt the cheese. Serve topped with chopped fresh basil.

Notes

Coconut oil is definitely better for this recipe. But you can substitute olive oil if you need to.

http://normalcooking.com/2016/03/31/tilapia-parmigiana/

Source: Real Housemoms

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