Garlic-Parmesan Topped Tilapia

My Gourmet Connection

Ready in: 45 minutes
Servings: 4

Ingredients

  • Freshly ground black pepper
    Produce
  • 1 to 1-1/4 cups fresh breadcrumbs
    Pasta and Rice
  • 3 cloves garlic, finely chopped
    Produce
  • 4 lemon wedges
    Produce
  • 2 tablespoons olive oil, divided
    Oil, Vinegar, Salad Dressing
  • 1/2 cup grated parmesan cheese
    Cheese
  • 1/2 teaspoon salt
    Spices and Seasonings
  • 4 tilapia fillets (about 1-1/4 lbs)
    Seafood

Steps

Nutrition

  • Calories: 358.06  cal  (17.9%)
  • Fat: 13.88  g  (21.35%)
  • Saturated Fat: 4.04  g  (25.22%)
  • Carbohydrates: 26.75  g  (8.92%)
  • Sugar: 5.38  g  (5.97%)
  • Cholesterol: 65.2  mg  (21.73%)
  • Sodium: 751.4  mg  (32.67%)
  • Protein: 31.92  g  (63.84%)
  • Vitamin C: 105.38  mg  (127.73%)
  • Selenium: 57.48  µg  (82.12%)
  • Vitamin A: 2434.38  IU  (48.69%)
  • Vitamin B3: 7.01  mg  (35.07%)
  • Phosphorus: 349.77  mg  (34.98%)
  • Vitamin B12: 2.04  µg  (33.94%)
  • Vitamin B6: 0.49  mg  (24.34%)
  • Vitamin B1: 0.36  mg  (24.29%)
  • Vitamin D: 3.58  µg  (23.85%)
  • Folate: 93.3  µg  (23.32%)
  • Calcium: 222.97  mg  (22.3%)
  • Manganese: 0.42  mg  (20.99%)
  • Vitamin E: 2.71  mg  (18.09%)
  • Vitamin B2: 0.29  mg  (17.13%)
  • Potassium: 598.07  mg  (17.09%)
  • Magnesium: 58.68  mg  (14.67%)
  • Iron: 2.55  mg  (14.17%)
  • Fiber: 3.33  g  (13.32%)
  • Vitamin K: 11.48  µg  (10.94%)
  • Vitamin B5: 1.04  mg  (10.42%)
  • Copper: 0.18  mg  (9.21%)
  • Zinc: 1.33  mg  (8.89%)

Story Samples


News & Updates


Dungeons & Dragons Posts