Ingredients and Weight:
- Tilapia fillets (8 pieces)
- Grated parmesan cheese (1 cup)
- Extra virgin olive oil (3 tbsp)
- Fresh lemon juice (2 tbsp)
- Seasoned salt (1 tsp)
- Black pepper (1/2 tsp)
- Fresh spinach leaves (1 bunch)
- Cherry tomatoes (1 cup, halved)
Preparation Time:
- Preparation: 20 minutes
- Cooking: 30 minutes
- Total: 50 minutes
Difficulty Level: Level 3 (Moderate)
Preparation Method Steps:
- Preheat the oven to 400°F.
- In a shallow dish, combine parmesan cheese, seasoned salt, and black pepper.
- Brush the tilapia fillets with olive oil and dip into the parmesan mixture to coat both sides.
- Place the coated tilapia on a baking sheet lined with parchment paper.
- Top each tilapia piece with fresh spinach leaves and cherry tomatoes.
- Drizzle with lemon juice and bake for 25-30 minutes or until the fish flakes easily with a fork.
- Serve immediately with a side of your choice.
Nutritional Information:
(Based on average values, may vary depending on specific ingredients used)
- Calories: Approximately 300 per serving (based on the size of the tilapia fillets)
- Protein: 30-35g per serving
- Fat: 15-20g per serving (including saturated fat from parmesan cheese)
- Carbohydrates: 5-10g per serving (from vegetables and tomato)
Dish Characteristics:
- Healthy: Uses lean fish and low-fat cooking methods.
- Flavorful: The combination of parmesan, lemon juice, and fresh vegetables brings a delightful taste.
- Versatile: Can be served as a main dish or as part of a larger meal.
User Comments:
- "The combination of parmesan and tilapia was a great choice! The dish was very flavorful."
- "Baking the tilapia with fresh vegetables added a great touch to the dish."
- "The dish was quite easy to make, even for a beginner. It made for a great weekend dinner."
Special Precautions and Tips:
- Be sure to use fresh ingredients for best results. If possible, choose tilapia that is caught in the wild for a more sustainable option.
- Adjust the seasoning according to your preference. You can add more lemon juice or seasonings if desired.
