Parmesean Crusted Tilapia/Sole

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Tilapia are considered to be  the fifth-most consumed fish in the U.S. It’s a remarkably  odorless fish, and it tends to taste like whatever sauce it’s served with. This mild flavor, combined with its low price point, probably explains why consumers love it.Tilapia are also lower in contaminants than other fish. Pond-raised tilapia are a safe toxin-free food because they do not build up environmental pollutants in their meat. This recipe is a Rachel Ray original. Rather than doing the usual bread/cornflake crumbs routine, I borrowed her idea of using Parmesan cheese.  Tilapia is flexible and can be made in many variations.  This recipe is very simple and time saving.It only requires 6 ingredients to make this tender fish. This dish serves well with whole grain rice or steamed broccoli. For this recipe, you will need:

  1. 3/4 cup of reduced fat grated Parmesan cheese
  2. Freshly squeezed lemon juice
  3. 4 tilapia fillets fresh or thawed
  4. 2 teaspoons of chili powder
  5. 1 tablespoon of  fresh chopped cilantro
  6. Salt and pepper for seasoning


Preheat the oven to 400 degrees . Sprinkle lemon juice over fish. Refrigerate for  15-30 minutes. In a shallow dish, combine the cheese with the chili powder and cilantro and season with salt and pepper. Remove fish from the fridge. Drizzle the fish with olive oil and dredge in the cheese mixture. Place on a foil-lined baking sheet and bake until the fish is opaque in the thickest part, 10 to 12 minutes. Serve hot.

Yields 4 servings


2 thoughts on “Parmesean Crusted Tilapia/Sole

    Arlene said:
    July 8, 2012 at 4:11 pm

    Can you get reduced fat parmesean cheese in Israel?

      challahmaidel responded:
      July 9, 2012 at 6:48 am

      Hi Arlene,
      Most supermarkets in Israel don’t carry cheese under 3% fat. I’m sure
      you can find gourmet or American stores that carry such cheeses
      but they are probably expensive. Your best bet in fining these
      products would either be in Jerusalem or Ra’anana or possibly
      Bet Shemesh. If nothing else, use the regular Parmesan cheese
      but in smaller doses. You can mix bread crumbs in with the cheese
      Happy cooking 🙂

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