Parmesan - Crusted Tilapia with Bulgur Pilaf

      Tilapia is a variety of mild white fish available year-round whole, fresh or frozen, usually as fillets.

  Tilapia is rich in high-quality protein, low in fat and good source of vitamins and minerals essential for human health.

  Tilapia is rich in vitamin B3 or niacin, vitamin B12, phosphorus, potassium and selenium. According to the U.S. Food and Drug Administration, tilapia is low in methyl mercury.

      

      
     4 tilapia fillets (about 1 pound total) 
     1/2 cup freshly grated Parmesan cheese
  1 teaspoon paprika
  1 tablespoon chopped flat-leaf parsley
  1 lemon, cut into wedges

   1. Preheat the oven to 400 degrees, F.
   2. In a shallow dish, combine Parmesan cheese with paprika and
 parsley.
   3. Drizzle the fish with olive oil and dredge in the cheese mixture.

   4. Place the fish on greased 13 by 9 inches baking pan.

    5. Bake until the fish is opaque in the thickest part, 10-12 minutes.
   Serve the fish with the lemon wedges. 

                      Bulgur Pilaf


     Bulgur Wheat is whole wheat that has been precooked, (steamed) then dried, then cracked.You can use it just like rice or couscous, or any other whole grain, such as barley or quinoa.

  Different types of bulgur wheat require different cooking times, so it's best to check the package instructions.

  Bulgur wheat is naturally cholesterol-free food. One cup of cooked bulgur wheat provides 151 calories, 0.4 grams of fat, 8.2 grams of dietary fiber (that's about 33% the recommended daily value), and a healthy  5.6 grams of protein.

   1 cup uncooked (dry) bulgur
   2 tablespoons butter
   1 tablespoon onion, finely chopped
   2 cups chicken broth
   1/2 teaspoon salt
   few grains pepper

   Melt butter in skillet, add bulgur wheat and onion, stir and cook until golden.

  Add broth and seasonings.

 Cover, bring to boil, reduce heat and simmer 15 minutes.