Adobe and Parmesan Crusted Tilapia
A mild and flavorful low fat fish dish.
||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.
||Pre-heat an iron skillet, preferably an iron grilling skillet on medium-high heat. Coat the skillet well with the olive oil.
||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.
||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.
||Grate the ground black peppercorn and lightly sprinkle the grated parmesan cheese over the tilapia fillets.
||Place the iron skillet in the oven for 1 minute if you have a broiler, 2-3 minutes otherwise.
||Remove skillet from the oven and remove the fillets from the skillet. Allow to sit for 2 minutes.
||Serve fillets with or without a garnish. Best served along with a salad and a small portion of roasted red potatoes.
There are 244 calories in 1 serving of Adobe and Parmesan Crusted Tilapia.
Calorie split: 59% fat, 2% carbs, 39% protein.
Amount Per Serving
% Daily Values*
Calorie Counter 100% Free
Related Recipe Collections
Shrimp and crab salad suitable for mixing with pasta, on roll or crackers. Can also be used as a dip.
Per serve - Energy: 161kcal | Carb: 6.17g | Prot: 8.05g | Fat: 11.23g
Tuna Salad IV
Tuna with cream cheese.
Per serve - Energy: 140kcal | Carb: 1.46g | Prot: 17.01g | Fat: 6.76g
Salmon Cobb Salad
Fish makes this super easy cobb salad.
Per serve - Energy: 334kcal | Carb: 9.32g | Prot: 31.60g | Fat: 18.91g
Spicy Tuna Salad II
Tuna salad with Chile Serrano.
Per serve - Energy: 124kcal | Carb: 1.93g | Prot: 24.49g | Fat: 1.02g
Fish Stew Brodetto
Broth based fish stew.
Per serve - Energy: 282kcal | Carb: 17.01g | Prot: 24.02g | Fat: 9.19g