Adobe and Parmesan Crusted Tilapia

Average Rating
4.0 Average FatSecret member ranking
A mild and flavorful low fat fish dish.
Servings Prep Time Cook Time
4 10 mins 16 mins

Ingredients

Directions

1. Mix the Adobo spice (or you can make your own Adobo spice by combining equal amounts of cumin, onion powder, salt, ground black pepper, garlic powder, and turmeric), and oregano.
2. Pre-heat an iron skillet, preferably an iron grilling skillet on medium-high heat. Coat the skillet well with the olive oil.
3. Prepare the fish by rinsing with cold water and pat dry with a paper towel or cloth. Apply the spice mixture to both sides of the tilapia fillets.
4. Add tilapia fillets to the skillet and cook for 6 minutes on each side. Add lime juice to the skillet after the fish is flipped.
5. Grate the ground black peppercorn and lightly sprinkle the grated parmesan cheese over the tilapia fillets.
6. Place the iron skillet in the oven for 1 minute if you have a broiler, 2-3 minutes otherwise.
7. Remove skillet from the oven and remove the fillets from the skillet. Allow to sit for 2 minutes.
8. Serve fillets with or without a garnish. Best served along with a salad and a small portion of roasted red potatoes.

Nutrition summary

There are 244 calories in 1 serving of Adobe and Parmesan Crusted Tilapia.
Calorie split: 59% fat, 2% carbs, 39% protein.
Nutrition Facts
Serving Size 1 serving
Amount Per Serving
Calories
244
 
% Daily Values*
Total Fat
16.35g
21%
Saturated Fat
3.388g
17%
Trans Fat
0g
Polyunsaturated Fat
1.469g
Monounsaturated Fat
9.856g
Cholesterol
58mg
19%
Sodium
798mg
35%
Total Carbohydrate
1.18g
0%
Dietary Fiber
0.4g
1%
Sugars
0.16g
Protein
24.13g
Vitamin D
-
Calcium
16mg
1%
Iron
0.48mg
3%
Potassium
23mg
0%
Vitamin A
3mcg
0%
Vitamin C
2.6mg
3%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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