Rendimientos: 4 porcion(es)
Tiempo de Preparación: 10 mins
Tiempo de Cocción: 16 mins
Comida tipo:
Platos Principales
Clasificación:
Valoración promedia en la comunidad FatSecret
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por el miembro: NaptownM
Adobe and Parmesan Crusted Tilapia
A mild and flavorful low fat fish dish.
Ingredientes
Instrucciones
- 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.
712 miembros han añadido esta receta a su libro de cocina.
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Revisiones
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 por el miembro: BBD5
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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.
11 abr. 12 por el miembro: 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.
02 ene. 12 por el miembro: 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,
12 nov. 11 por el miembro: ob2il
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Delicious~! I used ocean perch and lemon juice only because that is what I had on hand....very good recipie!
17 ene. 11 por el miembro: JMM7
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Great recipe! Used swordfish...delicious!
11 nov. 10 por el miembro: 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.
08 jun. 10 por el miembro: kimcurtiss
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Very good. I used cod instead of tilapia.
31 may. 10 por el miembro: mlwqx
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Nice mix of variety and flavors
26 may. 10 por el miembro: Runesinger
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Resumen Nutricional:
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Hay 244 calorías en una porción de Adobe and Parmesan Crusted Tilapia.
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Desglose de Calorías: 59% grasa, 2% carbh, 39% prot. |
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Info. Nutricional
Tamaño de la Porción
por porción
Energía
1020 kj
12%
244 kcal
Grasa
16,35g
23%
Grasa Saturada
3,388g
17%
Grasa Trans
0g
Grasa Monoinsaturada
9,856g
Grasa Poliinsaturada
1,469g
Carbohidratos
1,18g
0%
Azúcar
0,16g
0%
Fibra
0,4g
Proteína
24,13g
48%
Sal
2,00g
33%
Colesterol
58mg
Potasio
23mg
1%
Desglose de Calorías:
Carbohidrato (2%)
Grasa (59%)
Proteína (39%)
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*Basado en un IDR de 2000 calorías
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