Adobe and Parmesan Crusted Tilapia Recipe With Nutrition Data and Calorie Count

A mild and flavorful low fat fish dish.

Yields:

4 servings

Prep Time:

10 mins

Cook Time:

16 mins

Meal Type:

Main Dish

Rating:

Ingredients

Directions

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.

Nutrition Facts

Serving Size 1 serving

Calories

Amount Per Serving 244

% Daily Value*

Nutrition summary:

There are 244 calories in 1 serving of Adobe and Parmesan Crusted Tilapia.

How long would it take to burn off 244 KCal?
Basketball	24 minutes
Cycling (10 MPH)	33 minutes
Jogging	20 minutes
Running	16 minutes
Swimming (crawl, moderate pace)	24 minutes
Walking	28 minutes
Weight Training	28 minutes
Values estimated based on person weighing 160 lbs.