Adobe and Parmesan Crusted Tilapia
評価:
FatSecret会員の平均評価
|
Adobe and Parmesan Crusted Tilapia
A mild and flavorful low fat fish dish.
材料
調理方法
- 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人のメンバーがこのレシピを料理帳に追加しました。
|
 評価
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. :)
|
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.
2012年 04月 11日 投稿者: 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.
2012年 01月 2日 投稿者: 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,
|
|
|
Delicious~! I used ocean perch and lemon juice only because that is what I had on hand....very good recipie!
|
Great recipe! Used swordfish...delicious!
2010年 11月 11日 投稿者: 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.
2010年 06月 8日 投稿者: kimcurtiss
|
Very good. I used cod instead of tilapia.
|
Nice mix of variety and flavors
2010年 05月 26日 投稿者: Runesinger
|
| |
|
|
| |
このレシピを評価する
このレシピを見るにはサインインする必要があります。ここをクリックしてサインインする。
|
|
|
|
レシピをもっと探す
|
食事の種類で絞り込む
主食
最新のレシピ
|
しっとり柔らかくて繊維質が豊富なスナック。
|
|
味噌ポン酢でシンプルに味わい深い一品。
|
|
ランチやディナーに最適な、風味豊かで作りやすいスープ。
|
|
甘くて美味しくヘルシーなおやつ。
|
|
レシピを投稿
|
栄養のまとめ:
|
 |
Adobe and Parmesan Crusted Tilapiaの1サービングあたりのカロリーは244あります。
|
|
カロリーの内訳 59% 脂質, 2% 炭水化物, 39% たんぱく質. |
|
栄養成分
分量
1サービングあたり
エネルギー
1020 kj
244 kcal
たんぱく質
24.13g
脂質
16.35g
飽和脂肪
3.388g
トランス脂肪
0g
多価不飽和脂肪
1.469g
一価不飽和脂肪
9.856g
コレステロール
58mg
炭水化物
1.18g
糖分
0.16g
食物繊維
0.4g
ナトリウム
798mg
カリウム
23mg
|
カロリーの内訳
炭水化物 (2%)
脂質 (59%)
たんぱく質 (39%)
|
|
|