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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 275.2
  • Total Fat: 8.5 g
  • Cholesterol: 106.7 mg
  • Sodium: 300.9 mg
  • Total Carbs: 1.4 g
  • Dietary Fiber: 0.0 g
  • Protein: 48.5 g

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

Submitted by: LEXIBELLE715
Broiled Tilapia Parmesan

Introduction

This quick, easy, inexpensive and surprisingly cheesy baked tilapia recipe can be made with any white fish. I just happened to have tilapia handy. This quick, easy, inexpensive and surprisingly cheesy baked tilapia recipe can be made with any white fish. I just happened to have tilapia handy.
Number of Servings: 2

Ingredients

    2 tilapia fillets (5 oz to 6 oz each - if frozen, be sure to thaw fully before cooking)
    2 teaspoons light mayonnaise
    2 teaspoons non-fat plain yogurt
    1/4 cup 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.







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Member Ratings For This Recipe


  • Incredible!
    33 of 33 people found this review helpful
    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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  • Very Good
    21 of 21 people found this review helpful
    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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  • Incredible!
    14 of 14 people found this review helpful
    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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  • Incredible!
    11 of 11 people found this review helpful
    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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  • Incredible!
    7 of 7 people found this review helpful
    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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  • Incredible!
    6 of 7 people found this review helpful
    We loved this - even my hubby! Thanks for a new and easy take on tilapia. - 2/6/09

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  • Bad
    4 of 6 people found this review helpful
    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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  • Very Good
    4 of 4 people found this review helpful
    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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  • Very Good
    4 of 4 people found this review helpful
    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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  • Incredible!
    3 of 3 people found this review helpful
    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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  • Incredible!
    3 of 3 people found this review helpful
    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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  • Incredible!
    3 of 3 people found this review helpful
    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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  • Incredible!
    3 of 3 people found this review helpful
    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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  • Incredible!
    2 of 2 people found this review helpful
    Great! I subbed 0% Greek Yogurt for all of the mayo, added a splash of hot sauce and a bit more cheese & it turned out amazing. Even my husband loved it & he is super hard to please with fish. I will say though that although the recipe image is very appealing it is nothing like the finished product. - 7/18/13

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

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

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

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

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

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

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