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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 196.8
  • Total Fat: 6.9 g
  • Cholesterol: 9.0 mg
  • Sodium: 213.2 mg
  • Total Carbs: 1.2 g
  • Dietary Fiber: 0.0 g
  • Protein: 35.0 g

View full nutritional breakdown of Creamy Parmesan Broiled Tilapia calories by ingredient
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Creamy Parmesan Broiled Tilapia

Submitted by: LEXIBELLE715
Creamy Parmesan Broiled Tilapia

Introduction

Quick, easy, inexpensive and surprisingly cheesy recipe. Can be used with any white fish, I just happened to have Tilapia handy. Quick, easy, inexpensive and surprisingly cheesy recipe. Can be used with any white fish, I just happened to have Tilapia handy.
Number of Servings: 2

Ingredients

    2 Tilapia Fillets (5oz to 6oz each - if frozen, be sure to thaw fully before cooking)
    2 teaspoons Light Mayonnaise
    2 teaspoons Non-Fat Plain Yogurt
    4 Tablespoons Shredded Parmesan Cheese
    2 to 4 sprigs of fresh Dill
    1 tsp Garlic Powder or Garlic Salt, divided
    Black Pepper (use as much or as little as you like)
    Non-Stick Cooking Spray

Directions

Makes 2 servings, 5oz-6oz depending on size of fillets.

1. Place Mayonnaise, Yogurt and Parmesan Cheese in a small bowl, mix with a spoon until well combined.

2. Cover a cookie sheet with aluminum and spray with Non-Stick Cooking Spray of your choice.

3. Set oven to Broil on High (if you have that option)

4. Place Tilapia fillets onto cookie sheet, about 2 inches apart.

5. Divide the Cheese mixture and spread half onto each fillet with a spoon, using the back of the spoon to distribute evenly over fish.

6. Rub dill between your fingers to separate and sprinkle 1 to 2 sprigs worth of leaves over each fillet.

7. Sprinkle each fillet with half of the Garlic powder or Garlic Salt and desired amount of Black Pepper.

8. Place cookie sheet into oven about 6" below the broiler. (I used the first level down from the very top).

9. Watch fish carefully. Depending on the weight of the fillets it will take between 5-7 minutes to cook fully. When you notice the cheese starting to brown, check fish every 30 seconds to see if it's done. Fish will flake easily with a fork when fully cooked.

10. Turn broiler off and leave fish in oven about 5 minutes. (this is optional, but will ensure it's cooked all the way and give you a chance to finish the rest of your preparation)

11. Remove from oven and serve with side dishes of your choice.

Number of Servings: 2

Recipe submitted by SparkPeople user LEXIBELLE715.






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Member Ratings For This Recipe

  • TARAEVE

    Incredible!
    28 of 28 people found this review helpful
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    Unbelievable. I substitued fat free mayo, and fat free greek yogurt, and reduced the amount of cheese used, simply to lower the calorie content so I could have a bigger serving ;) Regardless, this dish was awesome. Definitely spiced up my boring tilapia. I plan on making this again and again!!! - 1/21/09

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  • RKSTAR82

    Very Good
    14 of 14 people found this review helpful
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    I've made this twice. The topping is really good. I substituted fat-free mayo and used 1% plain yogurt. The only problem I've had is that the topping gets close to burning before the fish is done. So, after about 5 min under the broiler, I bake it for about 5 min at 375, and it turns out great! - 2/27/09

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  • PACKERFAN914

    Incredible!
    12 of 12 people found this review helpful
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    We really enjoyed this one! It comes together fast though, so you'd better have your sides ready to roll! - 1/29/09

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  • MCHE11EC

    Incredible!
    10 of 10 people found this review helpful
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    This was great! One of the best fish recipes I have ever made by far...I substituted the yogurt for reduced fat sour cream because it was all I had on hand and it was still amazing. Thanks a lot we will be making this all the time! - 2/4/09

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  • TORTUETOO

    Incredible!
    7 of 7 people found this review helpful
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    This was amazing! I used fresh crushed garlic instead of garlic powder and mixed it in with the yogurt & mayo. This one is definitely a keeper - thanks for sharing it! - 2/4/09

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  • KABORDEAUX

    Incredible!
    6 of 7 people found this review helpful
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    We loved this - even my hubby! Thanks for a new and easy take on tilapia. - 2/6/09

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  • ANGSWANSON

    Very Good
    4 of 4 people found this review helpful
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    I was not too impressed with this. THe dill was overpowering and it burns really easy. However those problems might be my fault - 2/5/09

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  • MRSSIPPY

    Bad
    3 of 5 people found this review helpful
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    not good. :( My husband and I are seafood lovers and we did not care for this at all. It wasn't horrible but not a keeper. - 11/11/09

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  • WILDFIREEYES

    Very Good
    3 of 3 people found this review helpful
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    The measurements are NOT the same if you use garlic salt instead of garlic powder. Back WAY off if you use garlic salt! Our first night of this was so salty I couldn't eat it! I tried again the next night with less than half the garlic salt, and it was much better. - 4/3/09

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  • KPHILDE

    Incredible!
    3 of 3 people found this review helpful
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    I used the sauce on the fish and chicken (my husband is allergic to fish) and it was super yummy on both. This is a definite repeater!!!! - 2/8/09

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  • PAMANN247

    Incredible!
    3 of 3 people found this review helpful
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    I really love this combo of toppings! A little tangy and creamy over the fish was wonderful! I added a little lemon pepper under the topping. I also only broiled for about 7 minutes on the second from the top level and moved the tray to the lowest rack level and baked for another 10 minutes. Love it - 2/8/09

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  • SHARITEACH1

    Incredible!
    3 of 3 people found this review helpful
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    This was fabulous, very easy and very filling! We skipped the dill and added Italian dressing seasoning. It needed to cook the full 7 minutes. YUMMY! - 2/8/09

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  • VBADARO

    Incredible!
    3 of 3 people found this review helpful
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    my whole family loved it .. but instead of using low fat mayo i used the smart balance mayo which only has 10 calories a tablespoon :) - 2/3/09

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  • JENARAGON

    Very Good
    2 of 2 people found this review helpful
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    This was really yummy - my kids loved it & my husband returned for seconds. We'll defiintely make this again and perhaps try the sauce on different fish too. - 4/9/09

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  • AMKSTAR1


    2 of 2 people found this review helpful
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    We made it with Swordfish and it was fantastic! - 3/10/09

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  • DELERIOUS64

    Incredible!
    1 of 1 people found this review helpful
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    Very yummy! I used fat free sour cream instead of yogurt because that's what I had. Even hubby who "sometimes" likes fish loved this one. - 12/1/10

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  • MWBENNETT1


    1 of 1 people found this review helpful
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    I made a simple version of this recipe by using only the mayo (low fat olive oil based) and Kraft grated parmesan cheese. It was ready in just minutes and was wonderful.
    It was a huge hit with my husband. - 6/25/10

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  • SUZYBGOOD

    Very Good
    1 of 1 people found this review helpful
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    I really enjoyed it, and it was really easy which is always a plus. - 4/25/09

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  • CRANKRUSTY

    Incredible!
    1 of 1 people found this review helpful
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    this was awesome!! my wife hates fish and liked this!!! - 4/25/09

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  • KUKABOO

    Incredible!
    1 of 1 people found this review helpful
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    ABSOLUTELY LOVE THIS! i make it at least once a week, especially when i'm tight on time. - 4/25/09

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  • BRANDIHILL7

    Incredible!
    1 of 1 people found this review helpful
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    Quick and easy.Can't wait to eat it again:) - 4/24/09

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  • TESSIELU

    Incredible!
    1 of 1 people found this review helpful
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    This is my favorite way to cook tilapia, which can be a bit bland. This adds lots of flavor and keeps the fish moist. I also like it because it's quick! - 4/24/09

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  • JEANY42

    Incredible!
    1 of 1 people found this review helpful
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    a wonderful fish dish hubby loved it will make again - 4/24/09

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  • SARA772779

    Very Good
    1 of 1 people found this review helpful
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    This was a very tasty recipe. - 4/22/09

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  • LALUNE180

    Incredible!
    1 of 1 people found this review helpful
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    I made this the other night and it was absolutely delicious! Thank you for this recipe. - 4/20/09

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