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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 211.4
  • Total Fat: 4.5 g
  • Cholesterol: 60.7 mg
  • Sodium: 510.5 mg
  • Total Carbs: 11.4 g
  • Dietary Fiber: 0.1 g
  • Protein: 28.8 g

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

Submitted by: WIPINGSWEAT

Introduction

My husband hates baked fish, but I was determined to find a way for him to eat fish without frying it (I don't need the carbs). This is what I came up with and both he and my 3 year old son loved it. My husband hates baked fish, but I was determined to find a way for him to eat fish without frying it (I don't need the carbs). This is what I came up with and both he and my 3 year old son loved it.
Number of Servings: 4

Ingredients

    2 cod filets, about 4 oz each
    1/2 cup Nonfat Plain Greek Yogure
    2 tbsp lime juice
    2 tbsp honey
    2 tbsp Dijon mustard
    Italian seasoning
    1/2 cup Parmesan cheese

Directions

Preheat oven to 400. Spray bottom of shallow baking dish with non-stick spray.

Mix greek, honey, lime juice, mustard and Italian seasoning together until smooth. Coat both sides of filets, then press into parmesan cheese on both sides until covered. Place in a baking dish and bake approx 15-20 minutes or until fish is flaky or 145 degrees in the thickest part of the filet.

*** I cooked this for about 10 minutes, then broiled for 3 to get a nice brown topping. After broiling the fish, it still wasn't flaky so I put back in at 400 for about 5 more minutes.

Serve with wild rice and carrots for a nice meal.






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