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
- 1Mince the fresh garlic finely. In a shallow bowl, combine the panko bread crumbs, grated Parmesan, minced garlic, melted salted butter, and olive oil, stirring until the mixture resembles wet sand.
- 2Pat the tilapia fillets dry with paper towels. Season both sides lightly with salt and pepper.
- 3Spread approximately 1 teaspoon of mayonnaise evenly over the top of each fillet.
- 4Press the mayo-coated side of each fillet firmly into the breadcrumb mixture, coating evenly and pressing so crumbs adhere. Lightly spray the breaded side of each fillet with cooking spray.
- 5Heat the olive oil in a large oven-safe skillet over medium-high heat for 1–2 minutes until shimmering. Carefully arrange the fillets breaded-side up in the hot pan and cook for 3–4 minutes until the underside is golden brown.
- 6Transfer the skillet to a preheated broiler set to high, positioning the rack 5 inches from the heating element. Broil for 3–4 minutes until the breadcrumb coating is golden and crispy and the fish flakes easily when tested with a fork at the thickest part, reaching an internal temperature of 145°F.
- 7Remove from broiler and drizzle fresh lemon juice over the fillets.
- 8Divide evenly into 4 airtight containers while hot. Store in the refrigerator for up to 3 days.
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
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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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