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Parmesan-Garlic Tilapia Sticks

 
One serving costs about $3.35 One serving costs about $3.35

$3.35 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:72%

Spoonacular Score: 72%

 

Parmesan-Garlic Tilapia Sticks could be just the pescatarian recipe you've been looking for. For $3.35 per serving, you get a main course that serves 4. One portion of this dish contains around 37g of protein, 12g of fat, and a total of 352 calories. Only a few people made this recipe, and 1 would say it hit the spot. It is brought to you by Foodista. A mixture of tilapia, romano cheese, salt and pepper, and a handful of other ingredients are all it takes to make this recipe so delicious. From preparation to the plate, this recipe takes approximately 45 minutes. With a spoonacular score of 64%, this dish is pretty good. If you like this recipe, you might also like recipes such as Parmesan-Garlic Tilapia Sticks, Garlic-Parmesan Topped Tilapia, and Garlic-Parmesan Topped Tilapia.

Tilapia works really well with White Wine, Alcoholic Drink, and Ingredient. 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 Skater Girl Limited Edition Pinot Noir with a 5 out of 5 star rating seems like a good match. It costs about 30 dollars per bottle.

Skater Girl Limited Edition Pinot Noir

Aromas of cherry pie, pomegranate, and lychee fruit are followed by vibrant flavors of strawberry jam with hints of whipped cream, clove and cinnamon spice. This is a pretty wine with bright acid and a food-friendly structure.

» Get this wine on Amazon.com

Ingredients

Servings:
1 pound
1 pound white tilapia
white tilapia
1
1  egg
egg
0.25 cup
0.25 cup 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 cup
1 cup romano cheese
romano cheese
1 pinch
1 pinch salt and pepper
salt and pepper
some
some marinara sauce
marinara sauce
1 pound white tilapia
1 pound
white tilapia
1  egg
1
egg
0.25 cup buttermilk
0.25 cup
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 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
oven
oven
whisk
whisk
bowl
bowl
baking sheet
baking sheet
oven
oven
whisk
whisk
bowl
bowl


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: $3.85
Ingredient
1 pound white tilapia
1 egg
¼ cups buttermilk
3 cloves garlic
1.5 cups panko bread crumbs
1 cup romano cheese
1 cup romano cheese
some marinara sauce
Price
$8.05
$0.24
$0.12
$0.20
$0.87
$2.00
$2.00
$1.93
$15.40

Nutritional Information

Quickview
449 Calories
45g Protein
18g Total Fat
26g Carbs
26% Health Score
Limit These
Calories
449k
22%

Fat
18g
28%

  Saturated Fat
10g
64%

Carbohydrates
26g
9%

  Sugar
6g
8%

Cholesterol
151mg
50%

Sodium
1445mg
63%

Get Enough Of These
Protein
45g
90%

Selenium
65µg
93%

Phosphorus
680mg
68%

Calcium
629mg
63%

Vitamin B12
2µg
43%

Vitamin B3
7mg
36%

Vitamin B2
0.51mg
30%

Vitamin D
4µg
28%

Potassium
837mg
24%

Vitamin B1
0.33mg
22%

Manganese
0.43mg
22%

Vitamin B6
0.43mg
21%

Magnesium
82mg
21%

Iron
3mg
20%

Folate
71µg
18%

Zinc
2mg
17%

Vitamin E
2mg
17%

Vitamin A
822IU
16%

Copper
0.32mg
16%

Vitamin B5
1mg
15%

Fiber
2g
12%

Vitamin C
9mg
11%

Vitamin K
7µg
7%

covered percent of daily need

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