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Parmesan Tilapia


We eat fish at least once a week in our house. Although the rest of the family eat meat of all kinds I only eat fish so it is nice to be able to make one dish and not have to make any substitutions.

Tilapia is a very mild white fish with a pleasant subtle taste and with the added parmesan and spices this makes a pleasant dinner for even the pickiest eater.

Tilapia has as much omega-3 as other popular seafood, including lobster, mahi-mahi and yellowfin tuna. Tilapia is also very low in fat. A 4-ounce serving of tilapia has about 1 gram of saturated fat, 29 grams of protein and around 200 mg of omega-3. Tilapia is a sustainable farm-raised product. Because tilapia are herbivorous fish that feed on algae, there is no need for feeds produced from wild caught fish. Raising tilapia in some ponds or other small bodies of water can actually help improve the quality of waters compromised by excessive algae blooms. Some farming operations are using a technique called aquaponics to cultivate fish and vegetables or herbs together to produce two or more products in the same water based system.

This dish packs a protein punch at 30.1g, a minuscule amount of carbs at only 1g net carbs per serving and 5 Weight Watchers points. Pair the dish with roasted veggies or my personal favourite seared fiddleheads when they are in season.

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  • 3/4 cup Parmesan cheese grated
  • 2 tsp paprika
  • 1 tbsp parsley fresh, finely chopped
  • salt to taste
  • black pepper to taste
  • 4 tilapia fillets
  • olive oil


Servings 4
Preparation time 10mins
Cooking time 25mins
Adapted from


Step 1

Preheat oven to 400. Line a baking sheet with parchment.

Mix Parmesan cheese, paprika, parsley, salt, and pepper together in a shallow dish.

Coat tilapia fillets with olive oil and press into the Parmesan cheese mixture.

Arrange coated fillets on the prepared baking sheet.

Bake in preheated oven for 15 minutes until the fish flakes easily with a fork.

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