Monday, July 11, 2011

Parmesan-Coated Baked Tilapia

I've mentioned my pizza-love on occasion. I've also mentioned that I'm doing the South Beach diet. The first phase of the diet involves pretty stringent restriction of carbohydrates, not just refined carbs like white sugar and flour, but also fruits, starchy grains like rice and bulgur and vegetables with a high-glycemic index such as carrots, beets and other root vegetables. Basically my favorite foods.

As you can imagine, restricting carbs is pretty difficult at first, but once I get on a roll, I can really get into it. After the three-day hump, I don't crave the carbs as much, and by three-day hump, I mean three solid days of absolutely no carbs whatsoever, not even a trace of sugar. During those three days, I am ravenous, my body seeking quick energy from the carb foods I crave. I even dream about my favorites: bead, potatoes and pizza, oh my God, the pizza.

My last pizza before embarking on South Beach was an especially carb-o-rrific one topped with slices of roasted beets and roasted potato and topped with herbed goat cheese and fresh thyme. It packed a serious carb punch.

Ah, some day, I will make this again.

*wistful sigh*

In the meantime, there are plenty of delicious vegetables and protein sources waiting. Fish is on the Phase 1 South Beach menu. I make a chopped salad using canned tuna and brocoli slaw mix for a filling and satisfying lunch quite often. For dinner, I also like to make a pan-fried fillet of white fish or roasted salmon. One of the easiest ways to cook fish is baked in the oven, because it's fairly hands-off and yields great results every time.

My usual fish recipe uses parmesan , Old Bay and bread crumbs as a coating and a touch of mayo so the breading will stick. To make this South Beach friendly, I just omit the bread crumbs. I use Old Bay, paprika an Creole seasoning pretty interchangeably. The Creole seasoning is really nice with the juice from the lemon slices in this variation - it's bright and the only way I can describe it is to say that it makes my mouth sing.

Parmesan-Crusted Baked Tilapia

  • tilapia fillets - or other white-fleshed fish
  • finely grated parmesan
  • Creole seasoning
  • salt
  • pepper
  • lemon slices
  • chopped parsley
  • olive oil cooking spray
  1. Preheat the oven to 400 degrees Fahrenheit. Line a roasting pan or a cookie sheet with foil. Spray with olive oil cooking spray.
  2. Mix together the Creole seasoning and the parmesan in a pie plate.
  3. Dredge both sides of the fillets in the cheese and place on the pan. Season with a bit of salt and pepper and hit with another spray of olive oil
  4. Bake for 10-15 minutes or until the thickest part of the fillets are opaque and flake easily with a fork.
  5. Top with thinly sliced lemon and sprinkle with chopped parsley.


  1. Wow... parmesan crusted = winner! Looks delicious! Good luck with the diet :)

  2. Thank you. I've done it before, successfully. It certainly works.

  3. Un plat qui me semble des plus délicieux.
    J'aime beaucoup.
    See soon.

  4. Es un plato muy delicioso a mi me encanta especialmente con el parmesano,abrazos grandes y buena semana.

  5. Thank you! The parmesan always adds nice flavor as a coating. :)


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