Fish

Parmesan Pine Nut Tilapia is for Dinner.

Parmesan Pine Nut Tilapia takes 5 minutes to prepare.

Parmesan Pine Nut Tilapia takes 15 minutes to cook.

Parmesan Pine Nut Tilapia makes 2 servings.

The ingredients for Parmesan Pine Nut Tilapia are:

2 - 3.5 oz. fresh tilapia filets
1 tbsp grated parmesan cheese
1 tbsp ground flax seed
2 tbsp seasoned bread crumbs
2 tbsp pine nuts, chopped fine
1 egg white, whisked
1 tsp chopped garlic
2 tbsp olive oil

Here is how you make Parmesan Pine Nut Tilapia:

1. Mix parmesan cheese, bread crumbs, flax seed and chopped pine nuts. 2. Dip fish filet in egg mixture to coat. 3. Coat both sides of fish filet in bread crumb mixture. 4. Pre-heat olive oil and chopped garlic in skillet. 5. Cook fish on both sides until done... about 5 - 7 minutes per side, depending on the thickness of each filet. You will know it's done when you insert fork and it's really flaky and white. Serve with broccoli and rice. Number of Servings: 2Recipe submitted by SparkPeople user DSCOTT525.

The nutritional information for Parmesan Pine Nut Tilapia is:

• Servings Per Recipe: 2
• Amount Per Serving
• Calories: 347.8

• Total Fat: 23.5 g
• Cholesterol: 2.1 mg
• Sodium: 296.3 mg
• Total Carbs: 12.6 g
• Dietary Fiber: 2.0 g
• Protein: 24.6 g