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, PDF & Email

Comments

  1. http://Anne%20B. says

    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.

    • http://admin says

      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. http://Darlin%20D says

    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. http://sheila%20Wright 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!

    • http://admin says

      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!

      • http://sheila%20Wright 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

        • http://admin says

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

          • http://sheila%20Wright 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. http://anita says

    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. http://John says

    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. http://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. http://JustmeJ says

    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 to Gluten-Free Diet Menu Plan for the Week of February 24, 2013 | Elegantly, Gluten-Free Cancel reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.