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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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  • 2 of 3 people found this review helpful
    I love tilapia .... and this made a wonderful fish even better. - 7/12/09

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  • Incredible!
    2 of 2 people found this review helpful
    Really enjoyed this recipe! So easy and quick to make :) - 4/6/09

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  • Incredible!
    2 of 2 people found this review helpful
    My family really enjoyed this one - 3/11/09

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  • Incredible!
    2 of 2 people found this review helpful
    INCREDIBLE!!! Very easy to prepare and absolutely delicious! I will be making this again and again!!! - 3/8/09

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  • Incredible!
    2 of 2 people found this review helpful
    Mmm! It was amazing! - 2/21/09

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  • 2 of 4 people found this review helpful
    with Lent coming up this will be a great one to try. I love Tilipia and love parmesan so the two together should be great. - 2/12/09

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  • Incredible!
    2 of 2 people found this review helpful
    This recipe was great and quick. I will definitely make it again. - 9/10/08

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  • Incredible!
    2 of 2 people found this review helpful
    fantastic!!! I have never tried Tilapia before and what a great introduction!!! Thanks for the recipe! - 7/16/08

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  • Incredible!
    2 of 2 people found this review helpful
    Awesome! Quick and easy. - 6/19/08

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  • Incredible!
    2 of 2 people found this review helpful
    This was great! I skipped the butter and didn't have any lemon juice, and it was still awesome. Will make it again and again. - 4/28/08

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  • Incredible!
    2 of 2 people found this review helpful
    I used reduced fat Parm too. This turned out Soooooo good! Very quick meal - ready in about 10-12 minutes - 2/6/08

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  • Incredible!
    1 of 1 people found this review helpful
    This is such a delicious, easy, figure-friendly meal! I would recommend it to anyone - 2/12/10

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  • Incredible!
    1 of 1 people found this review helpful
    very good, I will definitely make again! - 2/9/10

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  • 1 of 1 people found this review helpful
    amazing everyone in my family loves it.I go exactly by the receipe - 2/6/10

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  • Incredible!
    1 of 1 people found this review helpful
    I really don't ever eat fish, so I was hesitant to try this one. I did not have any mayo, so I subsituted light ranch dressing. I also omitted the celery salt, lemon juice and basil. I was pleasantly surprised at how wonderful this tasted! I think I will try it again with chicken breasts. - 2/5/10

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  • Incredible!
    1 of 1 people found this review helpful
    Love this recipe. It is fast and yummy! - 2/4/10

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  • Incredible!
    1 of 1 people found this review helpful
    very good- even w/ flounder-thanks - 1/31/10

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  • Very Good
    1 of 1 people found this review helpful
    Made it without margarine and it turned out great! Thanks for the recipe! - 1/28/10

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  • Incredible!
    1 of 1 people found this review helpful
    This was so easy and delicious. I am going to try diffent seasonings for the sauce for variety, but it is quite good as written. I will make this often. - 1/28/10

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  • Incredible!
    1 of 1 people found this review helpful
    This is the 2nd time I am making this and we love it!! - 1/26/10

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  • Incredible!
    1 of 1 people found this review helpful
    AMAZING! I felt like I was getting away with something by eating this! I'm not a huge fan of fish but this didn't really taste fishy. I had it two nights in a row and it's one of my new favorite foods :) - 1/25/10

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  • Very Good
    1 of 1 people found this review helpful
    I look for fish recipes to try hoping that my daughter will like it. This one was a hit. The only thing that I did not have was Basil so I used Cilantro Leaves. I will make again hopefully I will have Basil. - 1/25/10

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  • Incredible!
    1 of 1 people found this review helpful
    My whole family enjoyed it. - 1/24/10

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  • Incredible!
    1 of 1 people found this review helpful
    We REALLY liked this! - 1/20/10

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  • Incredible!
    1 of 1 people found this review helpful
    OMG! We loved this! Will make again and again! Thank you for sharing! - 1/18/10

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  • Incredible!
    1 of 1 people found this review helpful
    I made this with tilapia and salmon, was great with each! I even got my kids to eat some! - 1/12/10

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  • Very Good
    1 of 1 people found this review helpful
    Tasty, used butter spray instead of butter
    I would make it again but not put lemon juice in the parmesan part - 1/11/10

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  • Incredible!
    1 of 1 people found this review helpful
    I substituted ff sour cream and ff cream cheese for the margarine and mayo. It was wonderful! I'll definitely make this again. - 1/1/10

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  • Incredible!
    1 of 1 people found this review helpful
    Very Very Good! I loved it! - 12/7/09

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  • Incredible!
    1 of 1 people found this review helpful
    Had problems with the fish sticking to the broiler pan, but it tasted wonderful! - 11/24/09

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  • Very Good
    1 of 1 people found this review helpful
    Very good and easy to make for a not-very-skilled cook. My roommate thought it could use more spices but I thought it was just right. Will definitely make again! - 11/17/09

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  • Incredible!
    1 of 1 people found this review helpful
    Delicious!!! My family loved it! I used light Miracle Whip & Land O Lakes tub butter instead. We will definitely have this one again! - 11/17/09

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  • Incredible!
    1 of 1 people found this review helpful
    i tried this with salmon tonight, and i have to say it went better for the topping with tilapia - it's a good, mild fish. the salmon has enough taste of its' own to just make next time with a little lemon or such. i did get all 3 of my boys to eat their fish, though, even the picky 5-yr-old! - 11/10/09

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  • Incredible!
    1 of 1 people found this review helpful
    I made this recipe tonight for my family and they all loved it! My 2 two year old asked for more 2 times! - 11/9/09

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  • 1 of 1 people found this review helpful
    This recipe is absolutely delicious. I make it once a week because my hubby and I both love it so much. It is easy and a super source of protein. I use Mrs. Dash instead of all the spices and fat free mayo. - 11/9/09

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  • Incredible!
    1 of 1 people found this review helpful
    My boyfriend is in LOVE with this recipe and he doesn't like whitefish at all... I think he'd eat it everyday if I made it for him! - 11/9/09

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  • Incredible!
    1 of 1 people found this review helpful
    I loved it! - 11/9/09

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  • Incredible!
    1 of 1 people found this review helpful
    Tastes good,easy to make.Wonderful - 11/9/09

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  • 1 of 1 people found this review helpful
    This was delicious. I made it exactly as suggested. I would like to know if there is a non-fattening kinda of crust than can be formed - 11/7/09

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  • Incredible!
    1 of 1 people found this review helpful
    Family loved it. Very rich with flavor. I shared with several friends and their familes also loved it. Thanks for sharing. - 10/26/09

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  • Very Good
    1 of 1 people found this review helpful
    Very tasty and quick and easy! - 10/22/09

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  • Incredible!
    1 of 3 people found this review helpful
    TRES B'S- GREAT RECIPE- WILL USE FF PLAIN YOUGORT NEXT TIME- JUST TOTRY...HUSBAND THOUGHT IT WAS FRIED!!! COOKED FISH THEN ADDED SPINACH- STEAMED- TO ROAST PAN AND PLACED TISH ON TOP AND COVERED WHOLE THING WITH MAYO TOPPING...excellent EVERYONE LOVED IT.....A KEEPER. - 10/21/09

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  • Incredible!
    1 of 1 people found this review helpful
    Excellent flavor for little calories! - 10/21/09

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  • Incredible!
    1 of 1 people found this review helpful
    This is wonderful. I need to work harder at eating more fish and this recipe makes it easier to do. - 10/21/09

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  • Very Good
    1 of 1 people found this review helpful
    This was very good. I had it a few weeks ago and will probably have again tonight. My husband, who normally just likes fried fish, really liked this one! - 10/21/09

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  • Incredible!
    1 of 3 people found this review helpful
    Love Tilapia - 9/24/09

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  • Incredible!
    1 of 1 people found this review helpful
    Tired this the othe night and it was delicious even my 11 year old son and 14 y/o daughter liked it. - 9/10/09

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  • Incredible!
    1 of 3 people found this review helpful
    made with chicken.i don't eat fish - 9/9/09

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  • 1 of 2 people found this review helpful
    My kids love this one, and they don't always like fish recipes. - 9/9/09

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  • Incredible!
    1 of 1 people found this review helpful
    This is a dinner that I would serve to any dinner guest! and serve it often to my family, it's a real family favorite. - 9/9/09

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  • Very Good
    1 of 1 people found this review helpful
    Yummy! Easy - did use a bit less mayo, still great - 9/9/09

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  • Incredible!
    1 of 1 people found this review helpful
    It was very easy to make, and my husband raved about it, and yes we'll definately be making it again. - 9/9/09

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  • Very Good
    1 of 1 people found this review helpful
    Made the fish tonight. Came out very moist and yummy. Didn't have any celery salt, but it was still very tasty. - 9/3/09

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  • Very Good
    1 of 1 people found this review helpful
    I've been looking for a tasty fish recipe that wasn't fried. I did use butter instead of margarine and regular mayo. Yummy! - 8/16/09

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  • Incredible!
    1 of 1 people found this review helpful
    This was fabulous. I will make this again. I did not use any celery salt or onion powder. But I did add garlic powder and italian seasoning. Thanks for the recipe. - 8/11/09

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  • Incredible!
    1 of 1 people found this review helpful
    I make this all the time minus the margarine. My family loves it and it doesn't have a real fishy taste. - 8/6/09

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  • 1 of 2 people found this review helpful
    Fab, Loved it! - 8/6/09

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  • 1 of 2 people found this review helpful
    DE-LISH!!!!!!!! - 8/28/08

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  • Incredible!
    1 of 1 people found this review helpful
    This was amazing...I will definitely make this again - 7/6/08

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  • Incredible!
    1 of 1 people found this review helpful
    This was awesome. We had it tonite and my husband loved it. It was also very filling. - 4/13/08

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  • Incredible!
    1 of 1 people found this review helpful
    Awesome! One of my favorites. - 3/5/08

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  • Used regular mayo and homemade garlic butter, and added 2 crushed whole wheat saltines. WOW... I've never been a fan of cooking fish, but this recipe turned me into a convert. YUMMY - 2/4/11

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  • So so so delicious. I topped it off with some capers. Nom nom nom. - 6/14/10

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  • I fried the perch in a skillet with a little olive oil. I want to try the chicken too. - 5/6/10

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  • This is my kind of meal-fast easy, healthy and delicious!!! - 5/5/10

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  • I think I will try this one tonight. - 5/1/10

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  • The recipe was great! Tangy and very flavorful. - 4/5/10

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  • I'm not a big fan of tilapia (tastes too fishy to me), but this was pretty good. The seasoning was nice. - 4/2/10

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  • This has become a standard in our house. I love it. I adapt it for brands that I have and amounts since I rarely have a full pound of fish but otherwise follow it pretty faithfully. I have it on catfish too. and the sauce is good on pasta as well. - 4/2/10

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  • LOVED IT -- so did my hubby & 2nd grade son!! Perfect for Lent too! - 3/23/10

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  • This is a fantastic recipe. Especially for those who love parmesan. Can use less mayo and it is still good. - 3/22/10

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  • YUM YUM!!! - 3/17/10

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  • i luv the tilapia! very very good - 3/17/10

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  • Quick, great to use with fresh basil and green onions sliced also. - 3/7/10

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  • This meal was very good me and my husband enjoyed something new for a change - 3/3/10

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