Ingredients for Herb Parmigiano Crusted Tilapia With Quick Tomato Sauce
- 2 garlic cloves, minced
- 6 tablespoons extra virgin olive oil (divided)
- 1 (14 1/2 ounce) can diced tomatoes, undrained
- 1/2 teaspoon granulated sugar
- 1/2 teaspoon kosher salt, plus more to taste
- 1/2 teaspoon freshly ground black pepper, plus more to taste
- 1/2 cup panko breadcrumbs
- 1/2 cup grated Parmigiano-Reggiano cheese
- 2 tablespoons fresh chopped herbs (such as parsley, basil, or chives)
- 4 tilapia fillets (about 6 ounces each)
- 1 large egg, beaten
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How to Make Herb Parmigiano Crusted Tilapia With Quick Tomato Sauce
- In a small, heavy saucepan, cook the garlic in 2 tbs
- Of the oil over medium heat until it begins to color, 1 to 2 minutes
- Add the tomatoes and their juices, sugar, and a pinch each of salt and pepper
- Simmer for 15 minutes, stirring occasionally and breaking up the tomatoes with a wooden spoon
- Season to taste with salt and pepper
- Meanwhile, on a large plate, toss the breadcrumbs, parmigiano, herbs, 1 / 4 teaspoons salt, and 1 / 4 teaspoons pepper
- Season the fish with salt and pepper
- Beat the egg in a wide, shallow dish
- Dip each fillet in the egg and then the breadcrumb mixture, pressing it on to help it adhere
- In a 12-inch heavy-duty nonstick skillet, heat the remaining 4 tbs
- Olive oil over medium-high heat
- Add two of the fillets and cook until the coating is nicely browned and the flesh is opaque and cooked through, 2 to 3 minutes on each side
- Use a slotted spatula to move the fish
- Repeat with the remaining fillets
- Serve the tilapia with a spoonful of the sauce
Nutrition Information (Approximate per serving)
Sodium
30 g
Sugar
21g
Fat
35g
Carbs
7g
