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Home > Parmesan pine nut tilapia

Parmesan pine nut tilapia

Recipe Information

Servings 2
Preparation Time 5 Minutes
Cook Time 15 Minutes
Total Time 20 Minutes
Difficulty Easy
Main Ingredient Tilapia
Category Nuts, Fats, & Oils; Seafood
Meal Lunch; Dinner
Cuisine American
Diet Low Calorie; Low Carb; Low Cholesterol; High Protein


  • 2-3.5 ounce tilapia filets

  • 1 tablespoon parmesan cheese, grated

  • 1 tablespoon flaxseed, ground

  • 2 tablespoons bread crumbs, seasoned

  • 2 tablespoons pine nuts, chopped fine

  • 1 egg white, whisked

  • 1 teaspoon garlic, chopped

  • 2 tablespoons olive oil 



  • In a medium-sized bowl, combine the parmesan cheese, bread crumbs, flaxseed and pine nuts.

  • Coat tilapia filet in whisked egg white, and then coat both sides of filet in bread crumb mixture.

  • Heat olive oil and garlic in a medium-sized skillet.

  • Cook coated fish in skillet for about 5-7 minutes on each side, or until flaky and white on the inside.


Nutrition (per serving)

  • Calories: 348 cal

  • Total fat: 24g

  • Cholesterol: 2mg

  • Sodium: 296mg

  • Carbohydrate: 13g

  • Fiber: 2g

  • Protein: 25g