Adobe and Parmesan Crusted Tilapia
평가:
FatSecret회원 평균평점
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Adobe and Parmesan Crusted Tilapia
A mild and flavorful low fat fish dish.
재료
조리법
- 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.
712분 회원님들께서 이 요리법을 요리책에 추가하셨습니다.
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 평가
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. :)
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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.
2012년 04월 11일 작성이: 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.
2012년 01월 2일 작성이: 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,
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Delicious~! I used ocean perch and lemon juice only because that is what I had on hand....very good recipie!
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Great recipe! Used swordfish...delicious!
2010년 11월 11일 작성이: 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.
2010년 06월 8일 작성이: kimcurtiss
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Very good. I used cod instead of tilapia.
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Nice mix of variety and flavors
2010년 05월 26일 작성이: Runesinger
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요리법 제출
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영양 요약:
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Adobe and Parmesan Crusted Tilapia의 1인분에는 244칼로리가 있습니다.
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칼로리 분석: 59% 지방, 2% 탄수화물, 39% 단백질. |
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영양 정보
서빙 사이즈
서브 당
열량
1020 kJ
244 kcal
탄수화물
1.18g
설탕당
0.16g
단백질
24.13g
지방
16.35g
포화지방
3.388g
트랜스 지방
0g
다불포화지방
1.469g
불포화 지방
9.856g
콜레스테롤
58mg
식이섬유
0.4g
나트륨
798mg
칼륨
23mg
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칼로리 분석:
탄수화물 (2%)
지방 (59%)
단백질 (39%)
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