Broiled Tilapia Parmesan
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
2 Tilapia filets (I use frozen)1/4 c. grated parmesan cheese1 tbsp. Hellmann's light mayo1 tbsp. Country Crock light spread/butter substitute1 tbsp. lemon juice1/2 tsp. basil1 tsp. black pepper1/2 tsp. salt
Combine parmesan cheese, mayo, spread, lemon juice, basil, pepper, and salt in small bowl.
Place tilapia on a foil-lined pan, sprayed with nonstick cooking spray or olive oil. Broil tilapia at 400 for 2-3 minutes. Flip fish, broil another 2-3 minutes. Spoon the parmesan mixture over the fish, and broil for another 2-3 minutes.
Turn the broiler up to high for the last minute to get a nice brown toast on the parmesan sauce.
I've also found that this dish is great when you make extra parmesan sauce, mix about 2 tbsp. of it into cooked whole wheat pasta, toss with just a touch of olive oil, and serve the fish over that.
Number of Servings: 2
Recipe submitted by SparkPeople user CAYODER.
Place tilapia on a foil-lined pan, sprayed with nonstick cooking spray or olive oil. Broil tilapia at 400 for 2-3 minutes. Flip fish, broil another 2-3 minutes. Spoon the parmesan mixture over the fish, and broil for another 2-3 minutes.
Turn the broiler up to high for the last minute to get a nice brown toast on the parmesan sauce.
I've also found that this dish is great when you make extra parmesan sauce, mix about 2 tbsp. of it into cooked whole wheat pasta, toss with just a touch of olive oil, and serve the fish over that.
Number of Servings: 2
Recipe submitted by SparkPeople user CAYODER.
Nutritional Info Amount Per Serving
- Calories: 184.3
- Total Fat: 10.0 g
- Cholesterol: 9.9 mg
- Sodium: 918.5 mg
- Total Carbs: 1.3 g
- Dietary Fiber: 0.2 g
- Protein: 23.3 g
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