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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 266.7
  • Total Fat: 12.8 g
  • Cholesterol: 73.8 mg
  • Sodium: 449.6 mg
  • Total Carbs: 3.0 g
  • Dietary Fiber: 0.2 g
  • Protein: 34.3 g

View full nutritional breakdown of Parmesan Baked Tilapia calories by ingredient
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Parmesan Baked Tilapia

Submitted by: EAGLES17
Parmesan Baked Tilapia

Introduction

An easy, low-calorie baked tilapia recipe to throw together for a delicious meal! An easy, low-calorie baked tilapia recipe to throw together for a delicious meal!
Number of Servings: 1

Ingredients

    4 oz. tilapia fillet (orange roughy, cod or red snapper can be substituted)
    1/2 tablespoon lemon juice
    1/8 cup grated parmesan cheese
    1 tablespoon I Can't Believe It's Not Butter (Mediterranean Blend Light used to calculate nutrition facts), room temperature
    3/4 tablespoon reduced fat or light mayonnaise
    3/4 tablespoon finely chopped green onions
    1/16 teaspoon seasoning salt
    1/16 teaspoon dried basil
    Black pepper
    Dash hot pepper sauce (optional)

Directions

*Makes 1 serving*

1. Preheat oven to 350 degrees Fahrenheit.
2. Place the fillet in a buttered baking dish.
3. Brush the top with juice.
4. Bake fish in preheated oven 10 to 20 minutes or until fish just starts to flake.
5. Meanwhile, combine the cheese, "butter," mayonnaise, onions and seasonings in a bowl. Mix well with fork.
6. When the fish is ready, spread the top with the cheese mixture and bake until golden brown (about 5 minutes).

*Baking time will depend on the thickness of the fish you use. Watch the fish closely so that it does not overcook.
*Note: This fish can also be made in a broiler.
1. Broil 3 to 4 minutes or until almost done.
2. Add cheese and broil another 2 to 3 minutes or until browned.






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Member Ratings For This Recipe


  • Incredible!
    2 of 2 people found this review helpful
    I substituted mild cheddar for the Parmesan so that my kids would eat it. This recipe was awesome and everyone loved it! - 5/7/12

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  • Incredible!
    2 of 2 people found this review helpful
    This is the first recipe I have tried from Sparks and it was absolutely delicious! I would definately do it again! I did not have any green onions, but who cares, it was still great!
    - 2/9/12

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  • Incredible!
    2 of 2 people found this review helpful
    I am not a big fan of fish but Tilapia is one I did somewhat like. With this recipe I eat this at least once a week. My husband loves this recipe and requests it over and over again. I sometimes add a little sundried tomato to the last five minutes along with the topping!! - 12/4/07

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  • Incredible!
    1 of 1 people found this review helpful
    I got the best compliment I can ever get from my hubbie, "you can make that again, dear!" And my son ate twice what he normally does. Awesome choice for my first recipe I have tried with Sparks. - 8/10/13

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  • Very Good
    1 of 1 people found this review helpful
    Liked it and was nice it was for one! - 7/26/13

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  • 1 of 1 people found this review helpful
    Loved this the flavour was delicious, added some hot sauce to it, a favourite of mine - 3/30/13

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  • 1 of 1 people found this review helpful
    This topping is so delicious. I've used it on potatoes and chicken too! YUM! - 12/1/12

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  • 1 of 1 people found this review helpful
    This was the first recipe I ever saved on here and tried it tonight. Absolutely delicious! Thanks so much! - 4/30/12

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  • Incredible!
    1 of 1 people found this review helpful
    Very Tasty, even the kids liked it. - 1/25/12

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  • I loved this recipe! I had little lemon, and didn't have green onions. I minced an onion, and add lemon pepper seasoning, very little. I loved it and my son loved it. It has now become a family favorite. A versatile recipe. - 3/30/14

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  • The recipe sounds great (I'm a huge fan of seafood) but I think I did something wrong...I added everything to the mixture except for the onions (didn't have any), baked the fillet for 20 minutes and added the cheese mixture but it didn't "brown" for the last 5 minutes. Is there a step I'm missing?? - 2/2/14

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  • I've made this over and over. It's always so good and very easy/fast to make.
    - 10/20/13

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  • Good
    0 of 1 people found this review helpful
    This really looks like something I would enjoy. I plan to make it this weekend. - 4/23/13

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  • Easy to make and tasted wonderful!! I will definitely serve this again ... and again. - 10/13/11

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  • Okay, I used marlin (we were vacationing in Hawaii) instead of tilapia, and Italian seasoning instead of basil (it's all I had on hand). It was a hit with everyone, including the really picky eaters. We grilled the fish rather than bake it. It was oh, so good! We will make this dish often. - 5/9/11

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  • Amazing we loved it and will make it again!!! - 4/19/11

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  • Incredible!
    0 of 1 people found this review helpful
    I loved this recipe! I am not usually a fish fan but this recipe was delicious. - 2/12/11

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  • Excellent flavour and so easy to make !!! - 1/7/11

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  • Love it!! Thanks! - 12/30/10

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  • Thank you so much for sharing this recipe. We love it and have it every week! Fantastic! - 12/26/10

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  • This is my husband's and my very favorite fish recipe! Thank you! - 10/16/10

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  • This turned out very tasty! We made too much so it didn't brown properly and we want to play with spices and herbs more in it. But we liked it a lot. Thanks for sharing! - 7/10/10

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  • I love this one.. - 6/2/10

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  • I made this just for myself, but DH tasted it & loved it as much as I did. We will definitely be making this one again. In fact, I'm having some friends over for dinner & plan on serving this as the main course! - 2/1/10

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  • I was looking for an alternative to how I normally bake Talipia, and I was happy to find this one. So, I made it last night. The response hubby gave was, "this is different" .. while he had 2 fillets to my 1 (cat had the rest). Everyones tastes are different and this was definitely just "ok" to us. - 1/23/10

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