Sauteed Tilapia with Parmesan Crust
yield: 1
total time: 30 minutes
Ingredients
- 1 fillet tilapia one per person
- 3/4 teaspoon seafood rub Szeged Fish Rub, about 3/4 tsp for each piece of fish (use any brand of fish rub that you like)
- olive oil enough to keep fish from sticking
- salt to taste
- pepper to taste
- 2 teaspoons mayonnaise about 2 tsp per piece of fish (use real Mayo, not lite or fat free)
- 1 1/2 tablespoons grated Parmesan cheese grated Parmesan, Mizithra, or Asiago cheese, about 1 1/2 T per piece of fish
Nutrition
- Calories : 390 calories
- Carbohydrate : 9 grams
- Cholesterol : 70 milligrams
- Fat : 29 grams
- Fiber : 3 grams
- Protein : 28 grams
- SaturatedFat : 6 grams
- Sodium : 1050 milligrams
- Sugar : 1 grams
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