Nutritional Info
- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 213.3
- Total Fat: 11.5 g
- Cholesterol: 8.7 mg
- Sodium: 385.7 mg
- Total Carbs: 3.0 g
- Dietary Fiber: 0.2 g
- Protein: 25.3 g
View full nutritional breakdown of Parmesan Baked Tilapia calories by ingredient
Parmesan Baked Tilapia
Submitted by: EAGLES17
Introduction
An easy low calorie recipe to throw together for a delicious meal! *From RecipeZaar's MaMa's Supper Club Parmesan Tilapia Recipe An easy low calorie recipe to throw together for a delicious meal! *From RecipeZaar's MaMa's Supper Club Parmesan Tilapia RecipeNumber of Servings: 1
Ingredients
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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.
Number of Servings: 1
Recipe submitted by SparkPeople user EAGLES17.
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.
Number of Servings: 1
Recipe submitted by SparkPeople user EAGLES17.
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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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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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