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ToniaKaye Tilapia with Flaxseed and Parmesean Crust
Date of last review
Wed March 9, 2011
2 5-6 oz Tilapia filets
2 T ground flaxseed (I run mine through a coffee grinder)
4 T butter
2 T olive oil
2 cloves garlic
2 T finely shredded Parmeseano Reggiano (or regular parmesean in a pinch)
How To Prepare:
In oven and stove safe pan or dish, heat butter and olive oil over medium high heat. Press 2 cloves garlic (or mince) and add to butter/oil. Saute until garlic is soft but not brown. Rinse and dry tilapia filets. Salt and pepper filets as you wish. Place filets in pan, spooning garlic butter oil mixture over them. Cover and cook over medium heat until fish flakes easily with a fork--about 4 minutes. In a small bowl, combine flaxseed, parmesean, and salt and pepper to taste. Cover tops of filets with flax mix, about 2 T on each. Spoon some of the butter/oil over topping to moisten. Place under broiler to brown for about 2 to 3 minutes. As pictured above, I like to serve with baby spinach and Newman's Own Light Italian Dressing (0 carbs for the dressing!). This is such a treat--it's kind of like a tilapia scampi. Enjoy!
Number of Servings:
Carbs per serving - include all nutritional information if known:
About 2 net carbs per serving, plus the health benefits and fiber of flaxseed.