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Parmesan-Garlic Tilapia Sticks

 
One serving costs about $2.99 One serving costs about $2.99

$2.99 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 pescetarian,pescatarian lunch,main course,main dish,dinner
spoonacular Score:64%

Spoonacular Score: 64%

 

Parmesan-Garlic Tilapia Sticks is a pescatarian recipe with 4 servings. One portion of this dish contains approximately 36g of protein, 11g of fat, and a total of 330 calories. For $2.99 per serving, this recipe covers 21% of your daily requirements of vitamins and minerals. This recipe from Foodista has 1 fans. Not a lot of people really liked this main course. From preparation to the plate, this recipe takes roughly roughly 45 minutes. Head to the store and pick up tilapia, salt and pepper, panko bread crumbs, and a few other things to make it today. All things considered, we decided this recipe deserves a spoonacular score of 63%. This score is solid. Similar recipes include Parmesan Garlic Bread Sticks, Garlic-Parmesan Topped Tilapia, and Tilapia Fish Sticks.

Tilapian on the menu? Try pairing with Pinot Grigio, Gruener Veltliner, and Pinot Noir. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The Maso Canali Pinot Grigio with a 4.6 out of 5 star rating seems like a good match. It costs about 15 dollars per bottle.

Maso Canali Pinot Grigio

The Maso Canali Pinot Grigio displays a brilliant pale golden color indicative of its crisp, citrus aromas and floral notes. This wine is well-balanced and full-flavored with hints of nectarine. Pair it with seafood and light poultry for a delightful meal.

» Get this wine on Wine.com

Ingredients

Servings:
1 lb
1 lb white tilapia
white tilapia
1
1  egg
egg
0.25 cups
0.25 cups buttermilk
buttermilk
3 cloves
3 cloves garlic
garlic
1.5 cups
1.5 cups panko bread crumbs
panko bread crumbs
1 cup
1 cup romano cheese
romano cheese
1 pinch
1 pinch salt and pepper
salt and pepper
some
some marinara sauce
marinara sauce
1 lb white tilapia
1 lb
white tilapia
1  egg
1
egg
0.25 cups buttermilk
0.25 cups
buttermilk
3 cloves garlic
3 cloves
garlic
1.5 cups panko bread crumbs
1.5 cups
panko bread crumbs
1 cup romano cheese
1 cup
romano cheese
1 pinch salt and pepper
1 pinch
salt and pepper
some marinara sauce
some
marinara sauce

Equipment

baking sheet
baking sheet
whisk
whisk
bowl
bowl
oven
oven
baking sheet
baking sheet
whisk
whisk
bowl
bowl
oven
oven


Instructions

Preheat oven to 425 degrees F. Cut fish into 1/2-inch strips and sprinkle a little salt on both sides. In a small shallow bowl whisk together the egg, buttermilk and pressed garlic. In another shallow bowl combine the bread crumbs, cheese, and a big pinch of salt and pepper. Dip the fish sticks into the wet mixture, letting excess liquid drip off, then coat in bread crumb mixture. Lay on a baking sheet and repeat with remaining fish sticks. Bake for 10-12 minutes or until fish flakes easily with a fork. If you want them golden brown, broil them for the last minute of baking time. Serve with warm marinara sauce.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.99
Ingredient
1 pound white tilapia
1 egg
¼ cups buttermilk
3 cloves garlic
1.5 cups panko bread crumbs
1 cup romano cheese
some marinara sauce
Price
$8.05
$0.24
$0.12
$0.20
$0.87
$2.00
$0.48
$11.96

Tips

Health Tips

  • If you're following a gluten-free diet, be sure to find a brand of gluten-free panko.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • If a recipe calls for buttermilk and you don't have any on hand, just pour a tablespoon of white vinegar into a glass and add enough milk to make one cup. Let sit for about five minutes, and voila, a great buttermilk substitute!

Disclaimer

Nutritional Information

Quickview
330 Calories
36g Protein
11g Total Fat
20g Carbs
22% Health Score
Limit These
Calories
330
17%

Fat
11g
18%

  Saturated Fat
5g
37%

Carbohydrates
20g
7%

  Sugar
3g
4%

Cholesterol
125mg
42%

Sodium
725mg
32%

Get Enough Of These
Protein
36g
72%

Selenium
61µg
87%

Phosphorus
465mg
47%

Vitamin B12
2µg
39%

Calcium
349mg
35%

Vitamin B3
6mg
31%

Vitamin D
4µg
27%

Vitamin B2
0.35mg
21%

Vitamin B1
0.3mg
20%

Manganese
0.33mg
16%

Potassium
553mg
16%

Vitamin B6
0.31mg
16%

Folate
62µg
16%

Magnesium
58mg
15%

Iron
2mg
14%

Vitamin B5
1mg
11%

Zinc
1mg
11%

Copper
0.2mg
10%

Vitamin E
1mg
7%

Vitamin A
320IU
6%

Fiber
1g
6%

Vitamin K
4µg
4%

Vitamin C
2mg
3%

covered percent of daily need

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