Broiled Crusted Tilapia


Delicious, flaked fish and a yummy coating? Yes thank you. And under your broiler no less.
This gluten free, low glycemic fish treatment is one of my favorite ways to make this fish without any issues or major effort.

A few thoughts:

  • You can sub out the flax for just Parm and the dish is still amazing. I made both for family, just to test, and both were liked.
  • You can use a different fish than tilapia as well.
  • I schmeared my lazy hollaindaise sauce recipe on top to finish the dish and seriously.
  • This is a fantastic dish paired with a bright green vegetable like loaded broccoli and topped with chives for some added color and zip.
  • Induction friendly, sugar free, gluten free, and perfect for pescetarians, each generous, fishy portion is less than 1 carb per serving, net.

 

Broiled Crusted Tilapia

6 skinless tilapia filets
1/4 cup butter, melted, divided
1/4 cup grated Parmesan cheese
1/2 cup flax seed meal
2 Tbsp parsley
1/2 tsp garlic powder
1/2 tsp pepper

Arrange fish on greased rack of an unheated broiler pan. Brush with 2 Tbsp melted butter. Broil 4 inches from heat 5-6 minutes or until fish flakes easily with a fork. In small bowl, mix Parmesan cheese, flax, parsley, garlic, pepper, and butter. Mix well. Sprinkle over fish and pat down flat. Broil 1-2 minutes more or until browned.

Makes 6 servings.

Nutritional information per serving: Calories: 185, Carbohydrates: 1,1g. Fiber: 1g, Net Carbohydrates: .1g, Protein: 19g, Fat: 12.1g

 


Print Friendly

Comments

  1. One question: In the instructions for the recipe, you said to mix crumbs, etc. Is that a mistake? All of the other ingredients mentioned follow the recipe. Of course this recipe sounds good and easy. Thank you.

    • Sorry! Crumbs here means flax seed meal. I sometimes write shorthand notes and then don’t go back and amend. I blame four kids eating my brain. Will edit for clarity. Thank you, Anne!

  2. I make this all the time, but I use crushed pork rinds as well as a little flax meal. It adds a great crunch and you can’t taste the rinds.

  3. sheila Wright says:

    FANTASTIC MY DEAR… CAN’T WAIT TO DO THIS ONE

  4. Looks so good, I’m going to have to try it! My husband doesn’t much care for flax, though, so I’ll take the Parmesan option. Thanks!

    • Hi, Pat! I’m typically not a flax girl, but in this dish, and occasionally, I make the exception. I tend towards the Parm as well!

      • sheila Wright says:

        folks… do you use a coffee grinder to grind the flax??
        when it is very fine and mixed with the Parm.. I really can
        not tell it is there… just a thought..
        but this will be done here soon.. bet on it..
        have a super day

        • I have heard of friends using coffee grinders to process flax, for sure.

          • sheila Wright says:

            I keep one for just my herbs and almonds and flax meal… it works super good… and so fast zooom and done….
            have a good one

  5. Thank you so much for this recipe! My hubby and I have been eating this at least 3 times a week. We’ve added different seasonings, substituted coconut oil, etc. Absolutely one of our most favorite recipes now – and so bloody healthy! Thank you!

  6. Sounds like a great recipe. I will have to give it a try, and will probably be using the crushed pork rinds instead of flax seed.

  7. jen.mostek says:

    Just made this for dinner. It was delicious, my meat and potato’s husband and picky 5 year old ate every bite. Thanks so much for your wonderful recipes!

  8. YUM! It was a hit in my house and will definitely become a regular dish here. I made mine with haddock and served the Lazy Hollandaise sauce on the side.

Leave a Reply