Friday, June 7, 2013

Broiled Tilapia Parmesan

I've made this several times, and it's GREAT! Quick, easy, and if you can get the tilapia on sale, then this becomes a cheap meal. Just add steamed veggies and black beans.

Number of Servings: 4


    1/4 cup Parmesan cheese 
    2 tablespoons butter, softened 
    1 tablespoon and 1-1/2 teaspoons reduced-fat mayonnaise 
    1 tablespoon fresh lemon juice 
    1/8 teaspoon dried basil 
    1/8 teaspoon ground black pepper 
    1/8 teaspoon onion powder 
    1/8 teaspoon celery seed
    1 pound tilapia fillets


Serve with broccoli and brown rice.


Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.

In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.

Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to overcook the fish.
Makes 4 servings.

Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 177.1
  • Total Fat: 10.5 g
  • Cholesterol: 63.4 mg
  • Sodium: 232.6 mg
  • Total Carbs: 1.2 g
  • Dietary Fiber: 0.0 g
  • Protein: 19.6 g

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