Tempo de Preparação: 10 mins
Tempo de Cozedura: 16 mins
Tipo de refeição :
Pratos Principais
Avaliação :
Avaliação Média dos Membros da FatSecret
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por membro: NaptownM ![](https://m.ftscrt.com/static/member/_chilli_red_shared_tiny.jpg)
Adobe and Parmesan Crusted Tilapia
A mild and flavorful low fat fish dish.
Ingredientes
Instruções
- Mix the Adobo spice (or you can make your own Adobo spice by combining equal amounts of cumin, onion powder, salt, ground black pepper, garlic powder, and turmeric), and oregano.
- Pre-heat an iron skillet, preferably an iron grilling skillet on medium-high heat. Coat the skillet well with the olive oil.
- Prepare the fish by rinsing with cold water and pat dry with a paper towel or cloth. Apply the spice mixture to both sides of the tilapia fillets.
- Add tilapia fillets to the skillet and cook for 6 minutes on each side. Add lime juice to the skillet after the fish is flipped.
- Grate the ground black peppercorn and lightly sprinkle the grated parmesan cheese over the tilapia fillets.
- Place the iron skillet in the oven for 1 minute if you have a broiler, 2-3 minutes otherwise.
- Remove skillet from the oven and remove the fillets from the skillet. Allow to sit for 2 minutes.
- Serve fillets with or without a garnish. Best served along with a salad and a small portion of roasted red potatoes.
712 membros adicionaram esta receita ao seu livro de receitas.
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![](https://m.ftscrt.com/static/images/box/membersicon.gif) Revisões
This dish was so so delish!!(licking my lips). Very tasty..I did cook the fish 6 minutes on both sides. I used chipotle pepper sauce in place of the adobo and mixed that with the oregano. I will be making this dish alot. I'm in love. :)
16 out 12 por membro: BBD5
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My husband absolutely loved this dish! It was very tasty. I subbed lemon juice for lime juice (didn't have any) and cut the amount of olive oil in half and it turned out fantastically. I didn't have Adobo seasoning, so I followed the tip given in the recipe; it was so quick and easy that I was able to have dinner ready in about a half hour. (I started with one and wound up having to use two skillets to hold the fish, so that's part of why cooking time for me took longer. This is a very quick to prepare dish.) Though 6 minutes cooking time is definitely too long. I cooked my fish for 2 minutes each side and that was enough.
11 abr 12 por membro: MrsTofu
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excellent - even with a couple of substitutions such as a "summer savory" from spice island for the oregano and no turmeric and halibut for tilapia.
02 jan 12 por membro: karen cville
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the recipe look great, but in order to be able to use it for induction, we'd need to know the serving size and of course, how many net carbs in a serving,
12 nov 11 por membro: ob2il
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Delicious~! I used ocean perch and lemon juice only because that is what I had on hand....very good recipie!
17 jan 11 por membro: JMM7
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Great recipe! Used swordfish...delicious!
11 nov 10 por membro: Mrs 2290
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Tasty and simple. My fish needed less than 6 mins each side. I thought the oil seemed excessive but it's really necessary to keep the fish from sticking to the pan. Also, I think the title is meant to be Adobo not Adobe.
08 jun 10 por membro: kimcurtiss
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Very good. I used cod instead of tilapia.
31 mai 10 por membro: mlwqx
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Nice mix of variety and flavors
26 mai 10 por membro: Runesinger
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Resumo Nutricional:
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![](https://m.ftscrt.com/static/images/icons/myfs_box_blue.gif) |
Existem 244 calorias em 1 dose de Adobe and Parmesan Crusted Tilapia.
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![](https://m.ftscrt.com/static/images/icons/myfs_box_blue.gif) |
Repartição das Calorias: 59% líp, 2% carbs , 39% prot. |
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Factos Nutricionais
Quantidade
por dose
Energia
1020 kj
12%
244 kcal
Lípidos
16,35g
23%
Lípidos Saturados
3,388g
17%
Lípidos Trans
0g
Lípidos Monoinsaturados
9,856g
Lípidos Poliinsaturados
1,469g
Carboidratos
1,18g
0%
Açúcar
0,16g
0%
Fibras
0,4g
Proteínas
24,13g
48%
Sal
2,00g
33%
Colesterol
58mg
Potássio
23mg
1%
Repartição das Calorias:
Carboidratos (2%)
Lípidos (59%)
Proteínas (39%)
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*Baseado num IDR de 2000 calorias
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