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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 223.9
  • Total Fat: 4.8 g
  • Cholesterol: 89.8 mg
  • Sodium: 523.6 mg
  • Total Carbs: 7.9 g
  • Dietary Fiber: 0.9 g
  • Protein: 35.6 g

View full nutritional breakdown of Parmesan Herb Baked Tilapia calories by ingredient
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Parmesan Herb Baked Tilapia

Submitted by: ROSEOFSHARON73
Parmesan Herb Baked Tilapia

Number of Servings: 4

Ingredients

    4 (6-oz) tilapia fillets
    cooking spray
    1/3 cup grated parmesan cheese
    1/4 cup fat free mayonnaise
    2 T minced green onions
    1/4 cup dry breadcrumbs
    1 tsp dried basil
    1 tsp dried oregano
    1/4 tsp salt
    1/4 tsp black pepper

Directions

Preheat oven to 400 degrees. Place fish on a foil-lined baking sheet coated with cooking spray. Combine cheese, mayonnaise, and onions; spread evenly over fish. Combine breadcrumbs and remaining ingredients; sprinkle evenly over fish. Lightly coat fish with cooking spray. Bake at 400 degrees for 10 minutes or until fish flakes easily when tested with a fork. makes 4 servings

Number of Servings: 4

Recipe submitted by SparkPeople user ROSEOFSHARON73.






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Member Ratings For This Recipe


  • Incredible!
    2 of 2 people found this review helpful
    I used garlic instead of green onions and Miracle Whip instead of mayo since that's what I had on hand. I thought it was terrific and my family liked it, although they thought the Miracle Whip was too strong. - 2/5/09

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  • Incredible!
    2 of 2 people found this review helpful
    Made this last night and it was absolutely wonderful. I substituted fat free, reduced cal ranch salad dressing for the mayo which I think gave it a bit of extra flavor. I omitted (actually forgot) spraying top before baking and was still delicious. Will definitely make again. - 1/21/09

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  • Incredible!
    1 of 1 people found this review helpful
    YUMMO!! greek yogurt and panko....very good, fast and simple! - 6/29/12

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  • Incredible!
    1 of 1 people found this review helpful
    I used fat free greek yogurt instead of mayo and panko for the breadcrumbs..so so good!! - 4/15/12

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  • 1 of 1 people found this review helpful
    This dish was very good! I substituted oregano with thyme and then added a little bit of Mrs. Dash table blend. Overall, great dish! - 12/22/08

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  • Incredible!
    1 of 1 people found this review helpful
    Delish!! I replaced the basil and oregano with dill and it was so tasty - 10/19/08

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  • Cooked it according to recipe and it turned out very delicious! One of the best recipes for tilapia I've ever tried. - 2/14/13

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  • This was amazing! My whole family loved it! I am not an onion fan, but I did make it with the green onions. They made the flavor pop. - 5/21/12

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  • This was Fantastic. The kids Loved and had seconds. I used greek yogurt instead of the mayo. - 5/4/12

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  • Incredible!
    0 of 1 people found this review helpful
    I used no fat yogurt, deleted the oregano, and added a half teaspoon of dill weed. We liked it and I plan to make it again. Thanks for the recipe! - 4/27/12

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  • I made this last night for dinner. I was a bit concerned because I don't normally like fish but this was soooo good! I used Kraft reduced fat olive oil mayo and left out the green onion I just don't really like onion. Next time I may use different breadcrumbs for more crunch. Excellent! - 3/15/12

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  • Yummy!! - 2/9/12

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  • This is delicious-one of our favorites. My husband doesn't like mayo, so I substituted reduced fat ranch dressing-yum! - 2/6/12

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  • gonna try this recipe today for the first time. we'll see how it plays out...have great expectations after reading the reviews! - 10/2/11

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  • Yum! This recipe got rave reviews in my house! Only swap I made was whole-wheat panko for the breadcrumbs. - 9/16/11

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  • I changed it a bit: I combined the breadcrumbs with the cheese, mayo & onions, then put it on top of the fish. It made a crusty topping that was great if you want a crunch. - 8/7/11

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  • Will definitely be making this again! - 6/2/11

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  • This was wonderful. I only used 3 pieces of tilapia, but used the same amount of mayo, cheese and onions and covered accordingly with the breadcrumbs. My bf loved it as did I! I'll definitely make this again! - 4/15/11

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  • We are not big fish eaters but really liked this recipe. I did use dried chives instead of green onions because that is what I had on hand. Will definitely make again. - 2/25/11

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  • This was really good! I didn't have any green onions so I used onion flakes and garlic as well. I also added one teaspoon of paprika for color and it gave it a nice kick. - 2/22/11

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  • ooooo this is GOOOOD!! - 2/1/11

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  • Sounds fantastic! Am trying it tonight! Can't wait! It is FANTASTIC! I will definitely make this again! - 2/1/11

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  • We mad this tonight and we ALL loved it!!!! - 10/22/10

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  • This was very flavourful! - 9/23/10

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  • Yummy! Really happy with how this came out :) - 6/18/10

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  • I love tilapia and this recipe is my new favorite! Will definitely make again! - 5/30/10

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  • My family loved this recipe & I will definitely be making this part of my recipe book. I substituted minced onion for the green onion, seasoned bread crumbs & 1/4tsp of the spices & a pinch of s&p.I would highly recommend this dish for entertaining dinner guests along w a wild rice & veggie. - 5/26/10

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  • Delicious! So easy to make and would be impressive for company. - 5/2/10

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  • Delicious! - 4/29/10

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  • I had low fat mayo so I used that instead of fat free so my nutrition values were a little different but still excellent! My bf even loved it! - 4/18/10

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  • Oh, this was DELICIOUS!!! I am new at baking fish, and just decided to find a recipe that looked good, that I had the ingredients. INCREDIBLY DELICIOUS!! Made it with wild rice and fresh broccoli! Yum! - 3/23/10

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  • This was so good! It is one of my top fav's! - 3/15/10

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  • Excellent! I fixed according to recipe and found it to be excellent. This is a keeper ... I will make it again. - 3/11/10

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  • Very good and so easy! The whole family loved this! - 2/15/10

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  • Very delicious and very easy. - 1/27/10

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  • Easy and fast to make. Absolutely delicious :)

    Due only to "on-hand ingredients" I subbed bread crumbs for crushed cereal (croutons would've been a beter choice!) and used FF mayo. I used a drizzle of balsamic dressing in the topping mixture because I find the FF mayo bland. YUM!! - 10/28/09

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  • yum yum! - 9/22/09

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  • This is very yummy!! My husband and I enjoyed it very much. I used Italian seasoning instead of basil and oregano - 7/23/09

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  • Loved it. - 5/27/09

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  • OH MY GOD!!! Amazing!!! - 4/27/09

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  • Delicious. It tasted like a dish you would order in a restaurant. Very easy and economical to make. I will definitely make it again. - 4/20/09

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  • Really great! Very tasty! I had no green onion, so I left it out & used Mrs. Dash instead of salt & pepper. - 4/17/09

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  • My husband and I really enjoyed this recipe! I substituted FF Miracle Whip instead of the mayo since I already had that at home and used Mrs. Dash rather than salt since I am watching my sodium intake. It was absolutely wonderful and we will definitely make it again. Thanks for sharing it! - 4/14/09

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  • this recipe is so good!!! not hard either - 4/11/09

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  • This was very tasty! I had some bread crumbs that were already seasoned with tarragon, and it was fabulous. I will prepare it again. - 4/8/09

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  • Yummo!!!! I used italian seasoned bread crumbs (so I omitted all the herbs and salt and pepper) and used dried minced onion instead of the green onion. My husband and I loved it...my daughter thought it was pretty good too. - 4/8/09

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  • Loved this fish, so much flavor, will make again - 4/7/09

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  • This recipe has all the components I love....simple, delicious and nutritous. This will be a fav in my book. - 3/18/09

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  • My husband absolutely loved it and wanted it again the next day. - 3/8/09

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  • Out of this world!!! I substituted Grapeseed Oil Vegenaise for the mayo and leeks instead of minced onions. Love this! - 2/9/09

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  • I do not like fish and I'm trying to incorporate it into my health plan. This recipe was fabulous!!! - 1/14/09

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  • This dish is wonderful. I didn't have breadcrumbs but it was great even without them. Easy to make and very tasty. - 11/29/08

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  • My whole family loves this recipe, from my picky son, to my Gramps! He said it is the best fish he has had in his life and he will be 90 In February! LOVE IT! - 11/18/08

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  • very flavorful! - 10/23/08

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