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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.
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Reviews 
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
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
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
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
UMMM GOOD
12 Jul 11 by member: OCEAN BREEZE
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
Great recipe! Used swordfish...delicious!
11 Nov 10 by member: Mrs 2290
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
Very good. I used cod instead of tilapia.
31 May 10 by member: mlwqx
Nice mix of variety and flavors
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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
244
 
% Daily Values*
Total Fat
16.35g
25%
Saturated Fat
3.388g
17%
Trans Fat
-
Polyunsaturated Fat
1.469g
Monounsaturated Fat
9.856g
Cholesterol
58mg
19%
Sodium
798mg
33%
Total Carbohydrate
1.18g
0%
Dietary Fiber
0.4g
2%
Sugars
0.16g
Protein
24.13g
Vitamin D
-
Calcium
180mg
18%
Iron
5.04mg
28%
Potassium
23mg
1%
Vitamin A
250IU
5%
Vitamin C
10.2mg
17%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
12%
of RDI*
(244 calories)
12% of RDI
Calorie Breakdown:
 
Carbohydrate (2%)
 
Fat (59%)
 
Protein (39%)
* Based on a RDI of 2000 calories


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