Crispy Garlic Parmesan Crumbed Fish
This Crispy Garlic Parmesan Crumbed Fish delivers 23g protein and 492 calories per serving — a lean protein option that rotates out chicken for variety. Batch-preps 4 servings in quick time on the stovetop, adding nutritional diversity to your weekly prep without compromising macro targets. Built for lifters who track protein from multiple sources to avoid meal fatigue.
Ingredients
- •Tilapia, Fillet(142g)
- •Mayonnaise, Regular(15g)
- •1 pinch salt (to season)
- •1 pinch cracked pepper (to season)
- •1 pinch garlic powder (to season)
- •Bread Crumbs, Panko, Dry(120g)
- •2 tablespoons fresh parsley (finely chopped)
- •Parmesan Cheese(120g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Garlic(180g)
- •Butter(30g)
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •1 pinch salt (to season)
- •1 pinch pepper (to season)
- •Cooking spray (per 1-second spray)
- •Lemon Juice, Fresh(8g)
Instructions
- 1Preheat oven broiler (grill) on high heat. Arrange oven rack to about 5-inches (15cm) from the top heat element.
- 2Combine breadcrumbs, parsley, parmesan cheese, garlic, melted butter, olive oil, salt and cracked black pepper in a shallow bowl. Mix well to combine.
- 3Season fish all over with salt, pepper and a pinch of garlic powder. Spread 1 teaspoon of mayonnaise over the top of each fillet.
- 4Grab a fillet and press the mayo-side of the fish firmly into the crumb mixture ensuring it sticks evenly. Repeat with remaining fish.
- 5Lightly spray each fillet with cooking oil spray.
- 6Drizzle 2 teaspoons of olive oil into an oven-proof pan or cast-iron skillet. Heat over the stove on high-heat.
- 7When pan is hot, arrange the fillets into the hot pan and place under the broiler (or grill) until the fish is cooked through and the crumb is crisp and golden, about 5-6 minutes. Rotate the pan as needed for even cooking halfway through. (To check if fish is cooked, use a fork to pull the flesh at the thickest part. It is cooked through when flakes easily.
- 8Squeeze over some lemon juice and garnish with fresh chopped parlsey to serve.
Nutrition — Per Serving
492
calories
23g
protein
27g
fat
- Carbohydrates
- 41g
- Saturated fat
- 10.6g
- Sodium
- 859 mg
- Dietary fiber
- 2.3g
4 servings per batch · ~161g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Crispy Garlic Parmesan Crumbed Fish have per serving?
Each serving provides 23g of protein and 492 calories, with 27g fat and 41g carbs for a protein-to-calorie ratio that favors fat loss over bulk phases. The carbohydrate content is moderate enough for controlled-intake approaches.
How long does Crispy Garlic Parmesan Crumbed Fish take to prep?
This quick prep recipe yields 4 servings on the stovetop, allowing you to batch-cook multiple meals in one session without extended cooking time. It's efficient for meal preppers working with limited weekly cooking windows.
Is Crispy Garlic Parmesan Crumbed Fish good for fat loss?
At 492 calories with 23g protein per serving, this recipe fits fat loss macros if your daily targets allow the calorie allocation, particularly when paired with lower-calorie sides. The fish-based protein source keeps you satiated while staying within a deficit.
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