By Alia Black
Parmesan Crusted Tilapia with Tomato-Basil Cream Sauce
11 steps
Prep:10minCook:20min
- 2 large tilapia fillets, or 4 small thin fillets
- If cooking 4 large fillets, double sauce recipe
Updated at: Thu, 17 Aug 2023 02:47:06 GMT
Nutrition balance score
Unbalanced
Glycemic Index
66
Moderate
Glycemic Load
18
Moderate
Nutrition per serving
Calories505.1 kcal (25%)
Total Fat32 g (46%)
Carbs27.7 g (11%)
Sugars3.5 g (4%)
Protein25.6 g (51%)
Sodium522.7 mg (26%)
Fiber1.8 g (6%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
Tilapia
2tilapia fillets
large
salt
to taste
pepper
to taste
½ cupflour
2eggs
beaten
1 cupshredded parmesan cheese
1 cuppanko breadcrumbs
1 tspgranulated garlic
Oil
for frying
Sauce
Instructions
Step 1
Heat olive oil in a small skillet over medium heat.
Step 2
Add garlic and cook 1-2 minutes.
Step 3
Add cherry tomatoes and cook for 2 minutes.
Step 4
Reduce heat to medium low and add cream. Let simmer for 15 minutes. Sauce will turn slightly pink and coat the back of the spoon. (Note: it is okay if the sauce boils slightly) Season to taste with salt and pepper
Step 5
Meanwhile, pour enough oil to just coat the bottom of a skillet and heat over medium heat
Step 6
Rinse and pat dry the tilapia fillets. Season both sides with salt and pepper
Step 7
Combine parmesan, panko and granulated garlic
Step 8
Dredge the seasoned tilapia fillets in the flour. Shake off excess. Dip in egg and press into parmesan/panko mixture
Step 9
Place fish in heated skillet, in batches if necessary and cook 3-4 minutes per side. Fish will be golden brown and will flake easily when done
Step 10
When you remove fish, chiffonnade the basil (Note: to do this, simply roll up a few basil leaves and gently chop) Stir the basil into the sauce. Season with salt and pepper if needed
Step 11
To serve: lay fish on a serving platter and spoon sauce over the top
Notes
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