Broiled Tilapia Parmesan
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
4 tilapia fillets (4 oz - 6 oz each}2 teaspoons mayonnaise2 teaspoons non-fat plain yogurt4 tablespoons grated Parmesan cheese1 teaspoon garlic saltBlack pepper (optional)
If fillets are frozen, thaw them in COLD water, which should take approximately 30 minutes.
1. Set oven to Broil.
2. Mix mayonnaise, yogurt and Parmesan cheese in a small bowl.
3. Cover a cookie sheet with aluminum foil and spray with vegetable oil cooking spray.
4. Place fillets onto cookie sheet in a single layer, not touching.
5. Spread the cheese mixture evenly over each fillet.
6. Sprinkle with garlic salt.
7. Sprinkle with pepper, if desired.
8. Broil for 5 - 7 minutes.
9. Turn off broiler. Leave fillets in oven about 5 minutes longer.
10. Fillets will flake easily with a fork when they are done.
Number of Servings: 4
Recipe submitted by SparkPeople user CHASUK.
1. Set oven to Broil.
2. Mix mayonnaise, yogurt and Parmesan cheese in a small bowl.
3. Cover a cookie sheet with aluminum foil and spray with vegetable oil cooking spray.
4. Place fillets onto cookie sheet in a single layer, not touching.
5. Spread the cheese mixture evenly over each fillet.
6. Sprinkle with garlic salt.
7. Sprinkle with pepper, if desired.
8. Broil for 5 - 7 minutes.
9. Turn off broiler. Leave fillets in oven about 5 minutes longer.
10. Fillets will flake easily with a fork when they are done.
Number of Servings: 4
Recipe submitted by SparkPeople user CHASUK.
Nutritional Info Amount Per Serving
- Calories: 133.4
- Total Fat: 3.7 g
- Cholesterol: 59.5 mg
- Sodium: 142.7 mg
- Total Carbs: 0.5 g
- Dietary Fiber: 0.0 g
- Protein: 23.2 g
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