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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 153.3
  • Total Fat: 5.8 g
  • Cholesterol: 5.3 mg
  • Sodium: 150.8 mg
  • Total Carbs: 3.3 g
  • Dietary Fiber: 1.8 g
  • Protein: 24.4 g

View full nutritional breakdown of tilapia broil parmesan calories by ingredient
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tilapia broil parmesan

Submitted by: GOLONGFORIT2000


Number of Servings: 4

Ingredients

    Use 1 lbs of tilapia fillets

    Ingredients:

    Parmesan Cheese, grated, 0.25 cup
    Basil, 0.13 tsp (=1/8 tsp)
    Onion powder, 0.13 tsp (or minced onion)
    Pepper, black, 0.13 tsp
    Kraft Miracle Whip Fat Free Dressing, 1 tbsp
    Lemon juice, 1 tbsp
    Ground Flaxseed 2 tbsp
    Tilapia, 16 oz

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Directions

Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.
In a small bowl, mix together the Parmesan cheese, ground flaxseed, free mayonnaise and lemon juice.
Mix well and set aside.
Season fillets with dried basil, pepper, onion powder (minced onion can be substituted).
Arrange fillets in a single layer on the prepared pan.
Broil a few inches from the heat for 2 to 3 minutes.
Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side.
Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork.
Be careful not to over cook the fish.


Number of Servings: 4

Recipe submitted by SparkPeople user GOLONGFORIT2000.






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Member Ratings For This Recipe

  • My family loved this. My husband didn't need the usual tartar sauce. - 9/28/11

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  • When i had this at your house it was awesome.. Very good recipie!!! Yumo!! - 9/10/09

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  • Cookie386 and I made the Parmesan Encrusted Tilapia tonight. We used shredded parmesan instead of grated and Mrs. Dash. We put the cheese mixture on top of it and broiled it. It was good. - 6/12/09

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  • excellent! quick, easy, tasty and passed the kid & husband test. - 4/16/09

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  • Really good, I made it without flaxseed because I didn't have any and I used lime juice instead of lemon juice. - 4/15/09

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  • I made this last night. Tasted great, such good flavor. I added more lemon juice since I too had trouble spreading mixture on the fish. seemed to help a little, next time I will warm it since my flaxseed was cold. - 2/3/09

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  • I thought this was wonderful! We had it for dinner tonight, and my boyfriend thought it was really good too. - 11/8/08

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  • This sounds good and I am trying it as soon as I get some tilapia...thanks for sharing. - 11/6/08

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  • Such a great meal with a wondferful taste! - 11/5/08

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  • This was really good! Thanks so much for sharing! I had a little trouble spreading the mayo mixture on the fish. Any suggestions? - 10/13/08

    Reply from GOLONGFORIT2000 (10/14/08)
    Thanks I did forget one ingredient lol.. i added 2 tbsp of ground flax seed in the mayo mixture. I substituted (used) minced onion instead of onion powder.


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