4.3 of 5 (3)
Create a Recipe Makeover

Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 184.3
  • Total Fat: 10.0 g
  • Cholesterol: 9.9 mg
  • Sodium: 918.5 mg
  • Total Carbs: 1.3 g
  • Dietary Fiber: 0.2 g
  • Protein: 23.3 g

View full nutritional breakdown of Broiled Tilapia Parmesan calories by ingredient
Report Inappropriate Recipe

Broiled Tilapia Parmesan

Submitted by: SCHWINNER!

Introduction

Easy, tasty, healthy, and above all...FAST! Easy, tasty, healthy, and above all...FAST!
Number of Servings: 2

Ingredients

    2 Tilapia filets (I use frozen)
    1/4 c. grated parmesan cheese
    1 tbsp. Hellmann's light mayo
    1 tbsp. Country Crock light spread/butter substitute
    1 tbsp. lemon juice
    1/2 tsp. basil
    1 tsp. black pepper
    1/2 tsp. salt

SparkPeople Sponsored Video


Directions

Combine parmesan cheese, mayo, spread, lemon juice, basil, pepper, and salt in small bowl.


Place tilapia on a foil-lined pan, sprayed with nonstick cooking spray or olive oil. Broil tilapia at 400 for 2-3 minutes. Flip fish, broil another 2-3 minutes. Spoon the parmesan mixture over the fish, and broil for another 2-3 minutes.


Turn the broiler up to high for the last minute to get a nice brown toast on the parmesan sauce.


I've also found that this dish is great when you make extra parmesan sauce, mix about 2 tbsp. of it into cooked whole wheat pasta, toss with just a touch of olive oil, and serve the fish over that.

Number of Servings: 2

Recipe submitted by SparkPeople user CAYODER.





TAGS:  Fish | Dinner | Fish Dinner |

Great Stories from around the Web


Rate This Recipe



Member Ratings For This Recipe

  • This was too peppery for us. I will make it again and tone down the pepper. I didn't use lemon since it's not on my husband's diet right now and took JESUSNAMEDMEJOY'S advice and added chopped spinach. When mixed with brown rice and the cod it was really good. Thanks. - 9/11/08

    Was this review helpful?   yes  No
  • I added spinach to the parmesan mixture. Served the final dish over pasta. Quick and easy, great tasting, Awesome recipe.
    Definitely two thumbs up!!!!! - 9/11/08

    Was this review helpful?   yes  No
  • I made this and it was wonderful. Will make it again and again. - 9/2/08

    Was this review helpful?   yes  No