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Parmesan Crusted Tilapia Recipe
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Parmesan Crusted Tilapia Recipe

Calories: 534kcal

Ingredients

For the Tilapia:

  • 4 tilapia fillets (or cod fillets)
  • 1 cup almond flour
  • 1/2 cup parmesan cheese
  • 3/4 tsp garlic powder
  • 3/4 tsp onion powder
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1 Lemon
  • 2 eggs
  • 1/2 cup olive oil

For the Red Pepper Cauliflower Rice:

  • 1 head cauliflower (or 1 bag cauliflower rice)
  • 1 red bell pepper
  • 1 T olive oil
  • 1/4 tsp salt
  • 1/2 tsp Cajun seasoning
  • 1/3 cup grated Parmesan cheese
  • juice of 1 lemon

Instructions

For the Tilapia:

  • In a shallow bowl combine: 1 cup almond flour, 1/2 cup Parmesan cheese, 3/4 tsp garlic powder, 3/4 tsp onion powder, 1/2 tsp salt, 1/4 tsp pepper, zest of 1 lemon (save lemon for cauli rice).
  • In a separate bowl whisk 2 eggs.
  • Dredge tilapia in the almond flour mix, then the eggs and again in the almond flour mix until well coated. Repeat w/ the remainder of the fish.
  • Heat ½ cup olive oil in a large saute pan over medium heat. Add tilapia in batches & cook 2-3 minutes per side until cooked through and flaky.

For the Red Pepper Cauliflower Rice:

  • Remove core, leaves, & any dark spots from 1 cauliflower. Make sure it is completely dry & cut into bite size pieces. To a blender add chopped cauliflower in batches. Pulse until you get a rice-like consistency. Don’t overprocess or it will become mushy.
  • Finely chop 1 red bell pepper.
  • In a saute pan heat 1 T olive oil over medium heat. Add cauli rice & chopped red pepper and saute 3-4 minutes
  • Stir in 1/4 tsp salt, 1/2 tsp Cajun seasoning, 1/3 cup Parmesan and juice of 1 lemon.
  • Serve fish on top of cauli rice or on the side.

Nutrition

Calories: 534kcal | Carbohydrates: 18.9g | Protein: 39.1g | Fat: 36.1g