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Create A Day

One creative project every day for a year

Today I decided to document something that I’ve been making a lot lately. My parmesan crusted tilapia! As I think I’ve mentioned before, I recently started Weight Watchers online and have lost around 6 lbs in just a few weeks! Since then, I’ve been on the hunt for low point proteins that I’ll actually enjoy eating a lot and won’t cost me too much. I discovered recently that I love fish (I used to hate it and would force it down when my mom cooked it), particularly when it’s flavorful. So, I went to the grocery store on the hunt for some. Now, I would love to be able to afford all kinds of fresh, wild fish, but it’s not really in the cards for me right now and I never really know what my schedule is like, so it’d be hard to try and eat it in time. Plus, when you’re cooking for one person, buying a bunch of fresh fish would mean eating it for days! Because of all that, I look for a lot of frozen proteins. Well, at my grocery store (Kroger) I found a big bag of frozen tilapia that had each filet individually sealed. Perfect! And it happened to be on sale the day I got it so I probably paid around $0.75 per filet.

At any rate I’ve been experimenting with them in various seasonings. I found a few recipes in the Weight Watchers online forums that used bread crumbs and parmesan cheese, so I tried different combinations until I ended up with this recipe! I openly admit that I’m a bad cook, but I think that just comes from lack of experience. I have no idea what herbs/seasonings go well together or how much to use of anything because I just haven’t cooked that much, so this recipe is sort of a random assortment of things in my pantry, but I think it turns out quite tasty! And it’s only about 5 or 6 Weight Watchers points, depending on how much of the breading you use!

All these measurements are guesstimations and I ended up not needing all of the breading mixture, so if you try this, just eyeball it to where you think you have enough.


2 6 oz Filets Frozen Tilapia

2 tsp Grated Parmesean Cheese

1 Tbsp Breadcrumbs

1/2 tsp Dehydrated Minced Garlic

1/2 tsp Cumin

1/2 tsp Caraway Seeds

Pinch of Salt

Pinch of Pepper

Pinch of Accent Flavor Enhancer (idk if it actually enhances the flavor, but it doesn’t hurt!)

Thaw tilapia in refrigerator overnight. (Or if you’re in a bit of a rush, you can run cold water over the individual wrapped filets. This is when that wrapping comes in handy… less mess!) Rinse and pat dry. Preheat oven to 425ยบ F

In a plate or flat-bottomed bowl combine all dry ingredients.

Dip the tilapia filets into the mixture coating each side evenly.

Place filets on pan with cooking spray then generously sprinkle the filets with breading mixture until fully coated. (You’ll have some leftover, so I like to save mine in a zip-lock bag in the fridge for next time.) Place pan in center of oven and bake for 15-20 minutes or until top is nicely browned and fish is flaky.

Makes 2 servings.

And there you have it! I usually will eat one for dinner and then reheat the other in the toaster oven at work for about 5 minutes for lunch the next day. Be pre-warned: I love garlic, so if you don’t like garlic breath, or can’t handle that much of it, use less garlic and carry some gum with you! :) I’ve gotten to where I take my toothbrush/paste with me to work so I don’t breathe ferocious breath into costumers’ faces!

This is a really simple recipe, and easy to adapt to whatever ingredients you have in your pantry. Sometimes if I wanting a little kick, I’ll add some red pepper flakes or hot sauce. It’s entirely up to you!

I hope to catch up on posts tomorrow, but we’ll see how it goes!

Anna Grace