Pesto Crusted Tilapia

May 10, 2023May 10, 20230 12
Delicious Pesto Crusted Tilapia recipe for a healthy seafood dinner
in Seafood

Prep

10 min

Cook

15-20 min

Ready In

25-30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

24 ounces tilapia fillets ( four 6 oz pieces of fish )
4 tablespoons pesto sauce ( I used Classico Original Basil Pesto )
3 tablespoons Italian seasoned breadcrumbs ( I used whole wheat by 4C )
2 tablespoons parmesan cheese , grated
ground black pepper

Nutrision Information

Servings Per Recipe
4
Calories
252
Sugar
1g
Fat
14g
Pesto Crusted Tilapia is a healthy and delicious seafood recipe that is perfect for a weeknight dinner or a special occasion. Tilapia is a mild and versatile fish that can be easily seasoned and prepared in a variety of ways. In this recipe, tilapia fillets are coated with pesto sauce and a breadcrumb mixture, then baked in the oven until crispy and cooked through. The dish is flavorful, satisfying, and nutritious, making it a great choice for anyone looking to incorporate more fish into their diet.

Instructions

1.Preheat oven to 375 degrees F.
2.Coat a baking dish with cooking spray and place the tilapia fillets inside.
3.Spread pesto sauce evenly over the top of each fillet.
4.In a small bowl, mix together breadcrumbs, parmesan cheese, and black pepper.
5.Sprinkle breadcrumb mixture over the top of each fillet to coat completely.
6.Bake tilapia in the preheated oven for 15-20 minutes or until cooked through and flaky.

PROS

This Pesto Crusted Tilapia is a healthy and flavorful seafood recipe that is easy to make and perfect for a weeknight dinner.

The pesto sauce adds delicious and bold flavor to the mild-flavored tilapia, while the breadcrumb crust gives it a crispy texture.

Tilapia is low in calories, high in protein, and rich in omega-3 fatty acids, making it a great addition to a healthy and balanced diet.

CONS

Tilapia is a type of farmed fish that can contain pollutants and chemicals, so it is important to source it carefully and check for quality and safety.

Some people may not like the mild flavor of tilapia or find it too dry when cooked improperly.

HEALTH & BENEFITS

Tilapia is a lean and nutritious source of protein that is low in calories, fat, and carbohydrates.
It is rich in heart-healthy and anti-inflammatory omega-3 fatty acids, as well as vitamins and minerals like vitamin B12, phosphorus, and selenium.
Eating fish like tilapia regularly may help reduce the risk of heart disease, stroke, and inflammation.
The pesto sauce in this recipe adds a boost of antioxidants and flavor to the dish, as well as healthy fats from olive oil and nuts.

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