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! Source: Diabetic Living Magazine

Diabetic Living Magazine


Ingredient Checklist


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.

  • 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; 8.7 g total fat; 3.2 g saturated fat; 67 mg cholesterol; 302 mg sodium. 414 mg potassium; 6.7 g carbohydrates; 0.9 g fiber; 1 g sugar; 26.2 g protein; 288 IU vitamin a iu; 3 mg vitamin c; 34 mcg folate; 70 mg calcium; 1 mg iron; 50 mg magnesium;

Reviews (2)

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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
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
Rating: 5 stars
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