In this quick dinner recipe, fresh tilapia fillets are dipped in a buttermilk-panko coating, sprinkled with almonds and Parmesan, drizzled with melted butter and red pepper and baked until flakey. It may sound complicated, but it takes just 20 minutes from start-to-finish!

Diabetic Living Magazine
Source: Diabetic Living Magazine

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Recipe Summary

active:
15 mins
total:
20 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Thaw fish, if frozen. Preheat oven to 450 degrees F. Grease a shallow baking pan; set aside. Rinse fish; pat dry with paper towels. Measure thickness of fish.

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  • Pour buttermilk into a shallow dish. In another shallow dish, combine bread crumbs, parsley, dry mustard and salt. Dip fish into buttermilk, then into crumb mixture, turning to coat. Place coated fish in the prepared baking pan.

  • Sprinkle fish with almonds and Parmesan cheese; drizzle with melted butter. Sprinkle with crushed red pepper. Bake 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily when tested with a fork.

Nutrition Facts

209 calories; protein 26.2g 52% DV; carbohydrates 6.7g 2% DV; dietary fiber 0.9g 4% DV; sugars 1g; fat 8.7g 13% DV; saturated fat 3.2g 16% DV; cholesterol 66.9mg 22% DV; vitamin a iu 287.5IU 6% DV; vitamin c 2.9mg 5% DV; folate 34.2mcg 9% DV; calcium 69.6mg 7% DV; iron 1.1mg 6% DV; magnesium 50mg 18% DV; potassium 413.8mg 12% DV; sodium 301.6mg 12% DV.

Reviews (2)

Read More Reviews
2 Ratings
  • 5 star values: 2
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
12/12/2018
This recipe is a very easy and filling dish. The buttermilk made the dish and made the fish extra moist. It also works very well replacing the fish with chicken (with some temp and time adjustments of course). I would make this again! Read More
Rating: 5 stars
08/01/2019
This is a simple and delicious fish recipe. I make it with flounder and we all love it. I've made it several times it's my go to fish recipe these days. Read More