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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 148.8
  • Total Fat: 5.5 g
  • Cholesterol: 4.7 mg
  • Sodium: 282.0 mg
  • Total Carbs: 3.2 g
  • Dietary Fiber: 0.2 g
  • Protein: 23.2 g

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

Submitted by: GLENDAGLEND43

Introduction

Low Fat Low Fat
Number of Servings: 4

Ingredients

    1/4 cup Parmesan Cheese
    2 Tbsp Promise Fat Free Margarine
    1 Tbsp Hellmann's Reduced Fat Mayo
    11/2 Tsp Hellmann's Reduced Fat Mayo
    1 Tbsp Lemon Juice
    1/8 Tsp Dried Basil
    1/8 Tsp Black Pepper
    1/8 Tsp Onion Powder
    1/8 Tsp Celery Salt
    1 Pound Tilapia Fish

Directions

Preheat Broiler. Grease broiling pan or line pan with aluminum foil. In a small bowl mix parmesan cheese, promise margarine mayonnaise and lemon juice. Season with basil, pepper, onion powder and celery salt. Mix well and set aside.

Arrange fillets in a single layer on the prepared pan. Broil for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets and cover them with the parmesan cheese mixture on the top side. Broil for 3 more minutes or until cheese melts and the fish flakes easily with a fork. Be careful not to over cook the fish. Makes 4 servings.

Number of Servings: 4

Recipe submitted by SparkPeople user GLENDAGLEND43.






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Member Ratings For This Recipe


  • Incredible!
    19 of 20 people found this review helpful
    I love it! You can do the same thing with skinless chicken breasts...just add low sugar tomato sauce for a healthier, unique chicken parmesan! - 7/14/09

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  • Very Good
    13 of 13 people found this review helpful
    I LEFT OUT THE PROMISE MARGARINE. IT WAS STILL VERY GOOD. - 2/17/09

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  • 10 of 11 people found this review helpful
    Little confusing with the mayo listed twice, and then that doesn't measure up to the mayo amounts listed in the nutritional info. ?? - 7/21/09

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  • Incredible!
    6 of 7 people found this review helpful
    I made it without any mayo & it was still good. - 10/21/09

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  • 5 of 6 people found this review helpful
    Mainerocks- I believe the mayo totals 4-1/2 tsp. (thus 1 Tbs. + 1-1/2 tsps.) It is sometimes hard to know how to enter ingredients the way things are set up in the nutrition calculator. - 8/6/09

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  • Very Good
    5 of 6 people found this review helpful
    I used parmesan cheese lite, becel and light salad dressing. It was fantastic and loved by all. Certainly will be making this one again and again. Thanks. Loved the cholesterol count! - 7/19/09

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  • Incredible!
    5 of 6 people found this review helpful
    Used light mayo and Olivio instead of Promise - 6/26/09

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  • Incredible!
    5 of 5 people found this review helpful
    I've made the full-fat version of this (got the recipe from allrecipes.com) and never thought to try to make it healthier until seeing the recipe here. Thank you for posting. It's still delicious! - 6/23/09

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  • Incredible!
    5 of 5 people found this review helpful
    it's like something from an expensive restaurant! - 3/20/09

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  • Very Good
    5 of 5 people found this review helpful
    I like using fresh basil and add frsh parsley instead of dry - her advice about not overcooking the fish is great! The fish should flake, but be moist. - 2/12/09

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  • Incredible!
    4 of 4 people found this review helpful
    I used Kraft Free Mayo and Smart Balance 50/50 with Omega-3 and added the zest of the lemon I used for juice. This meal was ready in around 15 minutes and was so delicious that my children both raved and the hubby, who "is not a big fish eater", went looking for seconds! Definitely a keeper! Thanks! - 8/16/09

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  • Incredible!
    4 of 4 people found this review helpful
    Enjoyed it so much I had to make myself NOT grab another piece. I had enough left over for lunch tomorrow and I'm looking forward to eating it again! - 7/9/08

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  • Incredible!
    3 of 3 people found this review helpful
    I've made this so many times I've used Orange Roughy for the fish and actually prefer it with no butter and a little more lemon and light miracle whip (no hellmans) in its place. I also used a seafood rub one time when I didn't have all of the seasonings and that was great as well! - 11/9/09

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  • Incredible!
    3 of 3 people found this review helpful
    Tried it tonight with Halibut instead and my family loved it. Our kids even wanted more. I will be making this one again. - 8/6/09

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  • Incredible!
    3 of 4 people found this review helpful
    Excellent - my family just about licked the plates. May try with less Mayo (Actually Miracle Whip light) next time. - 8/6/09

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  • Incredible!
    3 of 3 people found this review helpful
    Mmm, sooo good! And so easy to prepare. A definite do over. - 7/1/09

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  • Incredible!
    3 of 3 people found this review helpful
    Just got done dinner which was easy, quick and delicious!

    Changed some of the spices up, but still wonderful. - 5/20/09

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  • Incredible!
    3 of 3 people found this review helpful
    Made this recipe tonight and it was awesome!!!! My husband isn't a huge fish eater and he usually hates parmesan, but he loved this recipe. Only thing that I did differently was that I used sole because I happened to have it on hand. - 3/6/09

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  • Incredible!
    3 of 3 people found this review helpful
    This recipe was fast, easy, healthy, and delicious. I had all of the ingredients onhand. Even the teenagers in my house enjoyed it. I will definitely make this again. - 6/17/08

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  • Very Good
    2 of 2 people found this review helpful
    I used "can't believe it's not butter light" instead of the margarine and I also used grated parmesan/romano combo. very good! - 1/29/10

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  • Incredible!
    2 of 2 people found this review helpful
    I made this last night. I rubbed some of the cheese mixture on the fish before starting to cook it so it would be on both sides and then used the rest as directed. I am not a fish lover but this dish was really good and all the family really liked it. - 10/22/09

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  • Incredible!
    2 of 2 people found this review helpful
    This dish was a hit with my family!!! And so fast and easy to make!!! I added fresh crushed garlic to mine, and used garlic salt instead of celery salt, and garlic powder instead of onion powder.........just cause i didn't have any! Still was delicious!!! - 9/9/09

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  • Very Good
    2 of 2 people found this review helpful
    WoW! I'm always looking for tasty ways to make fish.
    Since tilapia is a mild tasting fish it really enhanced the flavor. - 8/6/09

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  • 2 of 3 people found this review helpful
    Also tastes amazing using alfredo sauce instead of mayo. Ragu has a great light version. I also added some panko bread crumbs for extra crunch. Yum! - 7/25/09

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  • Very Good
    2 of 3 people found this review helpful
    I used light mayo as my family doesn't like non-fat mayo so it added a few more calories but my family did think this recipe was a very good!! Will be making it again. - 7/25/09

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