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+
servings
Artichoke and Parmesan Tilapia Recipe
Wendy Zitzman
Prep Time
Prep Time
10
minutes
mins
Cook Time
Cook Time
20
minutes
mins
Total Time
Total Time
30
minutes
mins
Servings
Servings
4
Calories
Calories
177
Equipment
1 Oven
Ingredients
▢
1
lb
tilapia
-
cut into 4 fillets
▢
6
oz
chopped artichoke hearts
-
rinsed and drained
▢
¼
cup
whole wheat breadcrumbs
▢
¼
cup
grated Parmesan cheese
▢
1
tsp
fresh lemon juice
▢
1
tsp
dried oregano
▢
Salt and pepper to taste
Instructions
Preheat oven to 375 degrees. Line a rimmed baking sheet with parchment paper and mist with an olive oil mister or non-fat cooking spray.
Wash fish fillets, pat them dry, and then season both sides with salt and pepper. Place them on a baking sheet.
In a medium-sized bowl, combine artichoke hearts, parmesan, breadcrumbs, oregano, and lemon juice.
Top each fillet with artichoke mixture, and place in oven. Bake in the oven for about 15-20 minutes or until fish is cooked through and flakes easily.
Nutrition
Nutrition Facts
Artichoke and Parmesan Tilapia Recipe
Serving Size
1 fillet
Amount per Serving
Calories
177
% Daily Value*
Fat
4
g
6
%
Carbohydrates
8
g
3
%
Fiber
2.5
g
10
%
Protein
15
g
30
%
* Percent Daily Values are based on a 2000 calorie diet.