Are you looking for a healthy and delicious meal option? Look no further than the 3.75 oz (105 g) Italian Sundried Tomato Encrusted Tilapia. This tasty fish dish is packed with flavor and nutrition, with each serving containing just 180 calories.

Not only is it low in calories, but it's also high in protein and essential vitamins and minerals. Read on to learn more about this scrumptious meal option.

In this article, we'll explore the nutritional value of this dish, as well as some tips for how to prepare and serve it.

Ingredients and Preparation

To make the Italian Sundried Tomato Encrusted Tilapia, you'll need the following ingredients: - 3.75 oz (105 g) Tilapia fillet - 2 tbsp. sundried tomatoes, chopped - 1/4 cup Panko breadcrumbs - 1/4 cup Parmesan cheese, grated - 1 tsp. Italian seasoning - Salt and pepper to taste To prepare the dish, preheat your oven to 400°F (200°C). Season the tilapia fillet with salt and pepper, then coat it with the chopped sundried tomatoes. In a separate bowl, mix together the Panko breadcrumbs, Parmesan cheese, Italian seasoning, salt, and pepper. Coat the tilapia fillet with this mixture and place it on a baking sheet. Bake for approximately 15 minutes, or until the fish is cooked through and the crust is golden brown.

Calories and Serving Size

A serving of 3.75 oz (105 g) Italian Sundried Tomato Encrusted Tilapia contains approximately 180 calories. This serving size is perfect for a light and healthy meal option.

Protein

This fish dish is an excellent source of protein, with each serving containing approximately 20 grams. Protein is essential for building and repairing muscle tissue, as well as supporting a healthy immune system.

Fat Content

The Italian Sundried Tomato Encrusted Tilapia is a low-fat meal option, with each serving containing approximately 6 grams of fat. This makes it an excellent option for those who are looking to maintain a healthy weight or reduce their overall fat intake.

Carbohydrates

This fish dish is low in carbohydrates, with each serving containing approximately 8 grams. This makes it a great option for those who are watching their carb intake, or those who are following a low-carb diet.

Vitamins and Minerals

The Italian Sundried Tomato Encrusted Tilapia is packed with essential vitamins and minerals, including vitamin D, vitamin B12, and omega-3 fatty acids. These nutrients are essential for maintaining good health and supporting healthy brain function.

Health Benefits

Eating the Italian Sundried Tomato Encrusted Tilapia can provide a range of health benefits, including weight loss, improved heart health, and boosted brain function. This dish is also a great source of protein, making it an excellent option for those who are looking to build and repair muscle tissue.

Serving Suggestions

The Italian Sundried Tomato Encrusted Tilapia can be served with a range of sides, including roasted vegetables, quinoa, or a fresh green salad. It's also delicious served with a side of marinara sauce or lemon wedges.

Storage and Safety

To store any leftover Italian Sundried Tomato Encrusted Tilapia, place it in an airtight container in the refrigerator. It will keep for up to three days. When reheating, be sure to cook it to an internal temperature of 165°F (74°C) to ensure that it's safe to eat.

Other Varieties

The Italian Sundried Tomato Encrusted Tilapia is just one of many varieties of tilapia that you can enjoy. Other popular options include lemon-garlic tilapia, blackened tilapia, and sesame-crusted tilapia.