Temps de Préparation: 10 mins
Temps de Cuisson: 16 mins
Type de repas:
plats principaux
Note:
Note Moyenne des Membres FatSecret
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par le membre: NaptownM
Adobe and Parmesan Crusted Tilapia
A mild and flavorful low fat fish dish.
Ingrédients
Directives
- Mix the Adobo spice (or you can make your own Adobo spice by combining equal amounts of cumin, onion powder, salt, ground black pepper, garlic powder, and turmeric), and oregano.
- Pre-heat an iron skillet, preferably an iron grilling skillet on medium-high heat. Coat the skillet well with the olive oil.
- Prepare the fish by rinsing with cold water and pat dry with a paper towel or cloth. Apply the spice mixture to both sides of the tilapia fillets.
- Add tilapia fillets to the skillet and cook for 6 minutes on each side. Add lime juice to the skillet after the fish is flipped.
- Grate the ground black peppercorn and lightly sprinkle the grated parmesan cheese over the tilapia fillets.
- Place the iron skillet in the oven for 1 minute if you have a broiler, 2-3 minutes otherwise.
- Remove skillet from the oven and remove the fillets from the skillet. Allow to sit for 2 minutes.
- Serve fillets with or without a garnish. Best served along with a salad and a small portion of roasted red potatoes.
712 membres ont ajouté cette recette à leur livre de cuisine.
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Commentaires
This dish was so so delish!!(licking my lips). Very tasty..I did cook the fish 6 minutes on both sides. I used chipotle pepper sauce in place of the adobo and mixed that with the oregano. I will be making this dish alot. I'm in love. :)
16 oct. 12 par le membre: BBD5
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My husband absolutely loved this dish! It was very tasty. I subbed lemon juice for lime juice (didn't have any) and cut the amount of olive oil in half and it turned out fantastically. I didn't have Adobo seasoning, so I followed the tip given in the recipe; it was so quick and easy that I was able to have dinner ready in about a half hour. (I started with one and wound up having to use two skillets to hold the fish, so that's part of why cooking time for me took longer. This is a very quick to prepare dish.) Though 6 minutes cooking time is definitely too long. I cooked my fish for 2 minutes each side and that was enough.
11 avr. 12 par le membre: MrsTofu
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excellent - even with a couple of substitutions such as a "summer savory" from spice island for the oregano and no turmeric and halibut for tilapia.
02 janv. 12 par le membre: karen cville
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the recipe look great, but in order to be able to use it for induction, we'd need to know the serving size and of course, how many net carbs in a serving,
12 nov. 11 par le membre: ob2il
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Delicious~! I used ocean perch and lemon juice only because that is what I had on hand....very good recipie!
17 janv. 11 par le membre: JMM7
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Great recipe! Used swordfish...delicious!
11 nov. 10 par le membre: Mrs 2290
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Tasty and simple. My fish needed less than 6 mins each side. I thought the oil seemed excessive but it's really necessary to keep the fish from sticking to the pan. Also, I think the title is meant to be Adobo not Adobe.
08 juin 10 par le membre: kimcurtiss
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Very good. I used cod instead of tilapia.
31 mai 10 par le membre: mlwqx
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Nice mix of variety and flavors
26 mai 10 par le membre: Runesinger
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Proposer une Recette
Résumé Nutritionnel:
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Il y a 244 calories dans 1 portion de Adobe and Parmesan Crusted Tilapia.
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Répartition Calorique: 59% gras, 2% glu, 39% prot. |
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Valeurs Nutritives
Taille de Portion
par portion
Énergie
1020 kj
12%
244 kcal
Gras
16,35g
23%
Gras Saturés
3,388g
17%
Gras Trans
0g
Gras Monoinsaturés
9,856g
Gras Polyinsaturés
1,469g
Glucides
1,18g
0%
Sucre
0,16g
0%
Fibre
0,4g
Protéine
24,13g
48%
Sel
2,00g
33%
Cholestérol
58mg
Potassium
23mg
1%
Répartition Calorique:
Glucide (2%)
Gras (59%)
Protéine (39%)
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*Basé sur une VQR de 2000 calories
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