Breaded Tilapia with Sauce & Cheese
Breaded tilapia topped with pizza sauce, melted mozzarella, and fresh basil. This easy skillet dinner is ready in about 15 minutes.
6
Ingredients
- 1-2 tablespoons avocado or olive oil
- 6 (680 g) tilapia filets (4-ounces each)
- ½ teaspoon table or sea salt
- ⅛ teaspoon freshly ground black pepper
- ⅔ cup (72 g) dry bread crumbs
- ½ cup (122 g) pizza sauce
- 2 ounces (56 g) shredded mozzarella cheese
- Fresh basil, for garnish (optional)
Instructions
- Preheat the skillet: Heat 1-2 tablespoons avocado or olive oil in a large nonstick skillet over medium heat.
- Prepare the fish: Pat dry 6 tilapia filets (4-ounces each) with paper towels. If frozen, thaw first. Season with ½ teaspoon table or sea salt and ⅛ teaspoon freshly ground black pepper.
- Bread the fillets: Pour ⅔ cup dry bread crumbs onto a plate. Press both sides of each fillet into the crumbs to coat.
- Sauté: Cook for 2–3 minutes per side until golden brown and nearly cooked through.
- Add the toppings: Divide ½ cup pizza sauce among the fillets and sprinkle with 2 ounces shredded mozzarella cheese.
- Melt the cheese: Reduce the heat to low and cover the skillet. Cook briefly, until the cheese melts and the thickest part of the fish reaches 145°F (63°C).
- Garnish and serve: Sprinkle with fresh basil and serve immediately.
Nutritional Information
Serving: 1 | Calories: 264kcal | Carbohydrates: 10g | Protein: 38g | Fat: 8g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 92mg | Sodium: 730mg | Potassium: 612mg | Fiber: 1g | Sugar: 2g | Vitamin A: 152IU | Vitamin C: 1mg | Calcium: 90mg | Iron: 2mg