Photo: Caroline Attwood
Estimated Nutrition (whole recipe, rough)
553
Calories
31g
Protein
46g
Fat
4g
Carbs
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Butter | 1 tbsp (14g) | 102 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 3 tilapia fillets
- ½ cup garlic-flavored croûtons , finely crushed
- Melted butter
- 2 tbsp grated Parmesan cheese
- 1 tbsp salt
- 1 tbsp freshly-ground black pepper
- 1 tbsp cayenne pepper
- Olive oil
Directions
1
Combine salt, cayenne, pepper, croûtons, and cheese. Set aside.
2
Coat fish with melted butter. Dredge both sides in cheese mixture. Let rest 2–3 minutes.
3
Dip fish in olive oil. Place on a shallow roasting pan and bake in a 400°F oven for 11–12 minutes or until fish is opaque and flakes easily when tested with a fork.
4
Serve warm.
Recipe sourced from
wikibooks