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Yields:
4 servings
Prep Time:
10 mins
Cook Time:
16 mins
Meal Type:
Main Dishes
Rating:
Average FatSecret member ranking fatsecret members overall average rating

Adobe and Parmesan Crusted Tilapia

A mild and flavorful low fat fish dish.

Ingredients

Directions

  1. 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.
  2. Pre-heat an iron skillet, preferably an iron grilling skillet on medium-high heat. Coat the skillet well with the olive oil.
  3. 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.
  4. 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.
  5. Grate the ground black peppercorn and lightly sprinkle the grated parmesan cheese over the tilapia fillets.
  6. Place the iron skillet in the oven for 1 minute if you have a broiler, 2-3 minutes otherwise.
  7. Remove skillet from the oven and remove the fillets from the skillet. Allow to sit for 2 minutes.
  8. Serve fillets with or without a garnish. Best served along with a salad and a small portion of roasted red potatoes.
630 members have added this recipe to their cookbook.
 

Average Member Rating

for Mrs 2290's own diet :

Average FatSecret member ranking



Reviews 
Nice mix of variety and flavors
Very good. I used cod instead of tilapia.
31 May 10 by member: mlwqx
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 Jun 10 by member: kimcurtiss
Great recipe! Used swordfish...delicious!
11 Nov 10 by member: Mrs 2290
Delicious~! I used ocean perch and lemon juice only because that is what I had on hand....very good recipie!
17 Jan 11 by member: JMM7
UMMM GOOD
12 Jul 11 by member: OCEAN BREEZE
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 by member: ob2il
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 Jan 12 by member: karen cville
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 Apr 12 by member: MrsTofu
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 by member: BBD5
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Nutrition summary:

There are 244 calories in 1 serving of Adobe and Parmesan Crusted Tilapia.
Calorie break-down: 59% fat, 2% carbs, 39% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 147
Calories 244
 
% Daily Values*
Total Fat 16.35g 25%
  Saturated Fat 3.388g 17%
  Polyunsaturated Fat 1.469g  
  Monounsaturated Fat 9.856g  
Cholesterol 58mg 19%
Sodium 798mg 33%
Potassium 23mg  
Total Carbohydrate 1.18g 0%
  Dietary Fiber 0.4g 2%
  Sugars 0.16g  
Protein 24.13g  
 
Vitamin A 1% Vitamin C 4%
Calcium 4% Iron 7%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
12%
of RDI*
(244 calories)
12% of RDI
Calorie Breakdown:
 
Carbohydrate (2%)
 
Fat (59%)
 
Protein (39%)
Carbohydrates, 1.18g (2%) Fat, 16.35g (59%) Protein, 24.13g (39%)
* Based on a RDI of 2000 calories


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1 other member has added this recipe to their cookbook for Mrs 2290's own diet.