SparkPeople Advertisers Keep the Site Free

4.6 of 5 (69)
Create a Recipe Makeover

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
Report Inappropriate Recipe

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.






Great Stories from around the Web


Rate This Recipe



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

    Was this review helpful?   yes  No

  • 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

    Was this review helpful?   yes  No

  • 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

    Was this review helpful?   yes  No

  • 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

    Was this review helpful?   yes  No

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

    Was this review helpful?   yes  No


  • 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

    Was this review helpful?   yes  No


  • 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

    Was this review helpful?   yes  No


  • 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

    Was this review helpful?   yes  No

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

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • I've made this over and over. It's always so good and very easy/fast to make.
    - 10/20/13

    Was this review helpful?   yes  No

  • 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

    Was this review helpful?   yes  No
  • Easy to make and tasted wonderful!! I will definitely serve this again ... and again. - 10/13/11

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • Amazing we loved it and will make it again!!! - 4/19/11

    Was this review helpful?   yes  No

  • 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

    Was this review helpful?   yes  No
  • Excellent flavour and so easy to make !!! - 1/7/11

    Was this review helpful?   yes  No
  • Love it!! Thanks! - 12/30/10

    Was this review helpful?   yes  No
  • Thank you so much for sharing this recipe. We love it and have it every week! Fantastic! - 12/26/10

    Was this review helpful?   yes  No
  • This is my husband's and my very favorite fish recipe! Thank you! - 10/16/10

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • I love this one.. - 6/2/10

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • This was very tasty and filling and the parmesan gave the fish such a good flavor! Will definitley make again! - 1/2/10

    Was this review helpful?   yes  No

  • Very Good
    0 of 4 people found this review helpful
    Sounds Good. - 5/5/09

    Was this review helpful?   yes  No
  • Tastes very rich without being heavy. We enjoyed it. - 4/10/09

    Was this review helpful?   yes  No
  • Really delicious. I used 2T Parmesan, 2 tsp. ICBINB Med. Lite, 2 tsp. Canola mayo, and more like 2 T green onions. Still came out fabulous. I've tried a couple versions of this and this recipe is my favorite by far! - 3/6/09

    Was this review helpful?   yes  No
  • It tastes very rich for something low-cal. Very yummy. - 3/5/09

    Was this review helpful?   yes  No
  • ...and I love fish!!! - 3/3/09

    Was this review helpful?   yes  No


  • 0 of 2 people found this review helpful
    sounds good. - 3/3/09

    Was this review helpful?   yes  No
  • Easy and delicious - after I added the spread I broiled it - 2/3/09

    Was this review helpful?   yes  No
  • This is by far one of my favorite recipes! My child even eats fish now! - 1/21/09

    Was this review helpful?   yes  No
  • Very easy and flavorful! - 1/13/09

    Was this review helpful?   yes  No
  • This is a fantastic dish! My husband is an extremely picky eater and he loved it, too!! - 1/6/09

    Was this review helpful?   yes  No
  • This was FANTASTIC! I think the receipe for the topping makes just a tad too much, but other than that it was outstanding! - 1/5/09

    Was this review helpful?   yes  No
  • Excellent recipie for fish. I loved it.Delicious! - 1/5/09

    Was this review helpful?   yes  No


  • 0 of 2 people found this review helpful
    This sounds really good I will definitely try it! - 1/5/09

    Was this review helpful?   yes  No


  • 0 of 2 people found this review helpful
    This sounds wonderful. And with all the positive reviews, I can't wait to buy some fish and give it a try. - 1/5/09

    Was this review helpful?   yes  No
  • Considering that I am always looking for new ways to make Tilapia (it's the least expensive fish my roomie and I can get!), this looks like PARADISE. Cheese + anything = Win. I can't wait to make this!!
    Now that I've made it, I can't wait to make it again! This is incredible! - 1/5/09

    Was this review helpful?   yes  No
  • Loved this recipe! I'm always looking for a new way to cook tilapia. . . this is so delicious! - 1/5/09

    Was this review helpful?   yes  No
  • Delis! - 7/15/08

    Was this review helpful?   yes  No
  • I'm always looking for new ways to make fish and this is a keeper. Easy and delicious! - 7/9/08

    Was this review helpful?   yes  No
  • My husband and I don't really like fish, but this was WONDERFUL! - 7/6/08

    Was this review helpful?   yes  No
  • Absolutely delicious - with recipes like this, dieting is definitely not a problem. I'd serve this to guests. - 7/4/08

    Was this review helpful?   yes  No
  • Made this for my family, everyone loved it even my niece who hates fish! I know we will be making this again. - 6/4/08

    Was this review helpful?   yes  No
  • This was yummy! - 6/1/08

    Was this review helpful?   yes  No
  • TASTY! - 5/19/08

    Was this review helpful?   yes  No
  • This was sooo good! My whole family loved this. I will certainly have to make this again. - 4/30/08

    Was this review helpful?   yes  No
  • Delicious!! My husband doesnt even like mayo and he ate it. My son loved it. - 4/29/08

    Was this review helpful?   yes  No
  • love it!! - 4/24/08

    Was this review helpful?   yes  No
  • Delicious! My whole family loves it. That's saying a lot for a family who only likes fried fish. The only thing I changed was I cut down on the cheese because it is overpowering when you multiply the recipe. - 3/15/08

    Was this review helpful?   yes  No
  • Baked fish doesn't get any better than this! Wow!!! - 2/18/08

    Was this review helpful?   yes  No
  • Mouth watering! My husband and I will make this again and again. Our 7 yr old gave his blessing too! - 2/18/08

    Was this review helpful?   yes  No
  • I made this for my husband and he absolutely loved it! Easy to make too. - 1/25/08

    Was this review helpful?   yes  No
  • This is CRAZY good! I never thought I'd find such a good tilapia recipe! THANKS! - 1/10/08

    Was this review helpful?   yes  No
  • This is now my favorite way to make tilapia! - 11/3/07

    Was this review helpful?   yes  No
  • no one in my house likes fish too well but with the tilapia we litterally eat this at least 2x a month. Even my kids eat it! - 10/21/07

    Was this review helpful?   yes  No
  • AMAZING! The whole family LOVED it!! - 9/30/07

    Was this review helpful?   yes  No

  • Bad
    0 of 1 people found this review helpful
    This recipe was absolutly delicous! I have been trying to find a fish recipe my husbund would like. He's not fond of fish, but he loved this. Very Good!!!!!!!! - 9/25/07

    Was this review helpful?   yes  No
  • This was easy and really tasty. Both my husband and I enjoyed it.
    - 9/24/07

    Was this review helpful?   yes  No
  • Great taste! Using reduced fat mayo worked great too. Paired it with green beans and wild rice. - 9/21/07

    Was this review helpful?   yes  No
  • I made this and my hubby and I both loved it. It was easy and very tasty. - 9/20/07

    Was this review helpful?   yes  No
  • Excellent receipe. warmed up well for lunch also. Delicious - 9/7/07

    Was this review helpful?   yes  No
  • Very good. My husband and kids loved this. I have a feeling they will be asking for this dish again. - 9/3/07

    Was this review helpful?   yes  No