Baked Tilapia Parmesan with Cherry Tomato Sauce
Ingredients
BREADED TILAPIA
- 1/4 cup extra virgin olive oil
- 4 filets tilapia (4 ounces each, around 16 ounces)
- 1/4 cup bread crumbs
- 1/4 cup parmesan cheese
- 1 tsp smoked paprika
CHERRY TOMATO SAUCE
- 1 container (pint) cherry tomatoes, cut in half
- 1 tbsp balsamic vinegar
- 1/4 cup extra virgin olive oil
- 1/4 tsp salt
- 1 tbsp dried basil
- 2 tbsp capers, drained and rinsed
- 2 cloves garlic, minced
- 1/4 pound Mozzarella cheese, thinly sliced
Instructions
- Preheat oven to 400 degrees F.
- Pour ¼ cup olive oil onto a sheet pan or casserole dish. Place the tilapia on top of the olive oil. Flip the fish in the olive oil until covered in oil.
- Mix parmesan cheese, bread crumbs and paprika in a flat bowl. Press both sides of each oil covered fish filet into the cheese and crumb mixture. You want every part of the fish to be covered with the cheese and crumb mixture.
- Place back on sheet pan.
- In a small bowl, add halved cherry tomatoes, balsamic vinegar, olive oil, salt, basil, capers and garlic. Mix well with a spoon.
- Spoon the tomato mixture around the fish. Bake at 400 degrees F. for 10 minutes. Take fish out of the oven. Cover the fish with mozzarella slices.
- Put oven on broil. Cook for about 5 minutes more, watching carefully. You want the mozzarella to be melted and the topping to be crispy. Remove from oven making sure fish is cooked. Serve immediately.
Nutrition
Calories: 559kcalCarbohydrates: 10gProtein: 45gFat: 38gSaturated Fat: 10gPolyunsaturated Fat: 4gMonounsaturated Fat: 23gCholesterol: 112mgSodium: 681mgPotassium: 727mgFiber: 1gSugar: 3gVitamin A: 776IUVitamin C: 14mgCalcium: 282mgIron: 3mg
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