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Parmesan Crusted Tilapia with White Wine SauceSo, this sounds like an involved dish, in fact it even kind of tastes like an involved dish. However, it’s surprisingly simple and dinner was done (prep, cooking to table) in 35 minutes. I don’t know about you, but as much as I love Rachel Ray (and I do, by the way – she’s awesome) her 30-minute-meals always take me closer to an hour… Thus I promise, if it only took me 35 minutes, you can get it made quickly as well.

The best part about the whole meal, the hubs LOVED it; the fish, the sauce, the zucchini cakes (which will be posted later this week), all of it. He kept telling me how much he liked everything. I don’t know about you, but I find great satisfaction in a meal well cooked, even more so if it gets rave reviews. So this meal will definitely be made again.

Parmesan Crusted Tilapia

2 Tilapia filets
1 Tbs red wine vinegar
1 Tbs olive oil (I used one that is infused with rosemary for a little extra flavor)
Dash garlic powder and black pepper
½ c grated parmesan

Pre-heat oven to 375⁰.

Place Tilapia in a parchment lined baking dish. Pour about ½ a tablespoon of red wine vinegar over each filet, follow with the olive oil. Season each filet with garlic powder and black pepper. Evenly top each filet with ¼ a cup of grated parmesan cheese.

Bake for 15 to 20 minutes.

2 servings: 1 serving – (estimated) 277 Calories, 16.2 g Fat, 1.3 Carbs, 0 g Fiber, 32.6 g Protein


White Wine Sauce

1 Tbs butter
¼ sweet onion, minced
4 cloves garlic, minced
2 tsp flour
½ tsp dill
1 Tbs lemon juice
1 c white wine
1/3 c Parmesan

Melt butter in a medium sauce pan over medium-high heat. Add onion and garlic and cook for about 6 minutes. Add flour and dill, stirring until you have a smooth paste. Slowly pour in the wine, stirring as you pour. Add the lemon juice and bring to a low simmer.

Slowly add the parmesan, stirring as you go. Continue to stir until the parmesan is completely incorporated.

2 servings: 1 serving – (estimated) 229 Calories, 6.1 g Fat, 20 Carbs, 0 g Fiber, 2.9 g Protein