Parmesan Encrusted Tilapia

By nichc

Ingredients

• 4 Skinless tilapia fillets (1lb total)
• 1 tablespoon dried basil
• 1/4 cup Parmesan cheese
• 2 teaspoons olive oil
• Fresh ground black pepper to taste

Preparation

Step 1

Preheat broiler. Cut tilapia fillets lengthwise into two pieces then pat dry with a paper towel and season to taste with pepper.

In a small bowl combine basil and Parmesan cheese; set aside.

Heat olive oil in a 12 inch ovenproof skillet over moderate high heat until hot not smoking. Saute fish for 3 minutes or until brown. Flip fish over and remove skillet from heat. Dust fillets with cheese mixture. Place under broiler 3-4 until fish is done cooking and cheese is slightly brown.

Per serving (4oz fish): 163 calories, 7g fat, 25.5g protein, .2g carbs