Crispy Italian Tilapia

We eat tilapia pretty frequently around here. It's inexpensive and has great benefits. There are so many different ways to season it and cook it, but this is my go to. Quick, easy and super delicious.

The Facts

• Let’s start with why tilapia is rock star among fat burning foods—protein. One serving of tilapia (4 ounces) has 29.5 grams of protein, which is more than 50% of your daily value of protein, meaning your body will be burning fat like crazy trying to process the protein!
• Tilapia nutrition facts include large amounts of essential nutrients necessary for basic human functions, such as vitamin B12. The amount of B12 in tilapia makes up more than 30% of your recommended daily value! Niacin is yet another nutrient in tilapia, giving you nearly 30% of the niacin your body requires each day.
• Selenium is one mineral that really gives tilapia a health boost, making up nearly 80% of your daily value in just one serving!
• With no carbs, no sugar and very little fat you can eat tilapia to burn fat without feeling guilty.
• Tilapia is also a great source of omega-3 fatty acids, which can help you maintain a healthy blood pressure and keep heart disease at bay. This is important because many of us with too much fat on our bodies are highly susceptible to these illnesses.In addition to being loaded with protein, tilapia has plenty of potassium to help prevent post-workout muscle cramps. Other nutrients tilapia contains in abundance includes vitamin B12, which helps keep you mentally alert; niacin, which is necessary to keep your body functioning at an optimal level, and selenium a nutrient known to decrease your risk against cancer and heart disease.
• So in addition to being quite low in calories, the health benefits of tilapia include fat burning, improved heart health and good cholesterol (HDL), and a decreased risk of weight-related illnesses. (source)
   

Crispy Italian Tilapia
3-4 Tilapia Fillets
Olive Oil
1 C Breadcrumbs
1 Tbsp Italian Seasoning
1/2 Tsp Garlic Powder
1 Tbsp Freshly Grated Parmesan
1 Tbsp Lemon Juice (optional)
Salt, pepper to taste

First you obviously need to thaw your fillets. I like to mix all of my seasonings together in a large bowl or pie plate. Coat your tilapia in olive oil so that the seasoning mixture will adhere. Place each piece of tilapia in the seasoning one at a time and cover well.
Put a couple of Tbsp of olive oil in a pan and warm over med heat. Place your fillets in the pan and if you have any seasonings left over sprinkle evenly on top of each of the pieces.
I let the fish cook over medium heat for about ten minutes on each side and once browned nicely. The fillets fall apart pretty easily once they are cooked thoroughly so be careful when transferring them to your serving dish.

I hope you enjoy! What is your favorite way to cook Tilapia?