Go Back
+ servings

Parmesan Tilapia Fillets and Bake Parmesan Fries (Healthy Fish and Chips)

A HEALTHY and delicious spin on fish and chips!
Print Pin
Course: Main Dish
Cuisine: American
Keyword: fish, parmesan cheese, potatoes, tilapia
Prep Time: 20 minutes
Cook Time: 35 minutes
Servings: 4 servings
Calories: 582kcal

Ingredients

FRIES

  • 4 medium Russet potatoes scrubbed and sliced lengthwise into 1/2-inch by 1/2-inch strips
  • 1/4 cup extra-virgin olive oil
  • 1 tsp. kosher salt
  • 1/2 tsp. black pepper
  • 1 tbsp. fresh flat-leaf parsley chopped
  • 1/4 cup Parmesan cheese

FISH

  • 4 tilapia fillets
  • 2 tsp. chili-lime seasoning
  • 2 tbsp. extra-virgin olive oil plus some for brushing
  • 2 tbsp. grated Parmesan cheese

Instructions

  • MAKE THE FRIES: Preheat oven to 425 degrees F. Place strips of potatoes, olive oil, kosher salt, pepper, parsley and Parmesan cheese in a medium bowl. Toss until potatoes are coated.
  • Place the coated potatoes in a single layer onto a large baking sheet. Bake in the preheated oven for 25 to 30 minutes, or until fries are lightly browned and cooked through. During the baking process, flip the fries around with a spatula every 5 minutes. Serve warm.
  • MAKE THE FISH: Light grill and set heat to medium-low. Place a piece of foil on a cutting board or flat baking sheet and fold up the edges. Brush bottom of the foil with oil. Coat the fillets with the seasoning and place on foil. Drizzle olive oil over the fillets. Sprinkle the Parmesan cheese on the top.
  • Place another piece of foil over the top, creating a “tent” to trap in the heat. Carefully slide the foil off of the cutting board and onto the heated grill. Cook for 5 to 7 minutes, or until fish is cooked through. Remove from grill and serve with an extra sprinkling of Parmesan cheese.

Nutrition

Calories: 582kcal | Carbohydrates: 41g | Protein: 44g | Fat: 28g | Saturated Fat: 6g | Cholesterol: 96mg | Sodium: 794mg | Potassium: 1488mg | Fiber: 4g | Sugar: 2g | Vitamin A: 1638IU | Vitamin C: 17mg | Calcium: 214mg | Iron: 4mg