Parmesan Baked Tilapia

Parmesan Baked Tilapia

4.5 of 5 (82)
member ratings
Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 266.7
  • Total Fat: 12.8 g
  • Cholesterol: 73.8 mg
  • Sodium: 449.6 mg
  • Total Carbs: 3.0 g
  • Dietary Fiber: 0.2 g
  • Protein: 34.3 g

View full nutritional breakdown of Parmesan Baked Tilapia calories by ingredient


Introduction

An easy, low-calorie baked tilapia recipe to throw together for a delicious meal! An easy, low-calorie baked tilapia recipe to throw together for a delicious meal!
Number of Servings: 1

Ingredients

    4 oz. tilapia fillet (orange roughy, cod or red snapper can be substituted)
    1/2 tablespoon lemon juice
    1/8 cup grated parmesan cheese
    1 tablespoon I Can't Believe It's Not Butter (Mediterranean Blend Light used to calculate nutrition facts), room temperature
    3/4 tablespoon reduced fat or light mayonnaise
    3/4 tablespoon finely chopped green onions
    1/16 teaspoon seasoning salt
    1/16 teaspoon dried basil
    Black pepper
    Dash hot pepper sauce (optional)

Directions

*Makes 1 serving*

1. Preheat oven to 350 degrees Fahrenheit.
2. Place the fillet in a buttered baking dish.
3. Brush the top with juice.
4. Bake fish in preheated oven 10 to 20 minutes or until fish just starts to flake.
5. Meanwhile, combine the cheese, "butter," mayonnaise, onions and seasonings in a bowl. Mix well with fork.
6. When the fish is ready, spread the top with the cheese mixture and bake until golden brown (about 5 minutes).

*Baking time will depend on the thickness of the fish you use. Watch the fish closely so that it does not overcook.
*Note: This fish can also be made in a broiler.
1. Broil 3 to 4 minutes or until almost done.
2. Add cheese and broil another 2 to 3 minutes or until browned.

Member Ratings For This Recipe


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    Incredible!
    4 of 4 people found this review helpful
    This is the first recipe I have tried from Sparks and it was absolutely delicious! I would definately do it again! I did not have any green onions, but who cares, it was still great!
    - 2/9/12


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    Incredible!
    4 of 4 people found this review helpful
    I am not a big fan of fish but Tilapia is one I did somewhat like. With this recipe I eat this at least once a week. My husband loves this recipe and requests it over and over again. I sometimes add a little sundried tomato to the last five minutes along with the topping!! - 12/4/07


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    Incredible!
    3 of 3 people found this review helpful
    I got the best compliment I can ever get from my hubbie, "you can make that again, dear!" And my son ate twice what he normally does. Awesome choice for my first recipe I have tried with Sparks. - 8/10/13


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    Incredible!
    3 of 3 people found this review helpful
    I substituted mild cheddar for the Parmesan so that my kids would eat it. This recipe was awesome and everyone loved it! - 5/7/12


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    Very Good
    1 of 1 people found this review helpful
    Liked it and was nice it was for one! - 7/26/13


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    1 of 1 people found this review helpful
    Loved this the flavour was delicious, added some hot sauce to it, a favourite of mine - 3/30/13


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    1 of 1 people found this review helpful
    This topping is so delicious. I've used it on potatoes and chicken too! YUM! - 12/1/12


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    1 of 1 people found this review helpful
    This was the first recipe I ever saved on here and tried it tonight. Absolutely delicious! Thanks so much! - 4/30/12


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    Incredible!
    1 of 1 people found this review helpful
    Very Tasty, even the kids liked it. - 1/25/12


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    I enjoyed it. - 7/18/21


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    looks and sounds yummy - 3/18/21


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    Good
    Prefer catfish - 12/8/20


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    my son and I loved it - 9/14/20


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    O.K.
    Why jack up the calories and fat with using butter? I don't get it, if you're baking something it's to help save fat calories. Twelve grams of fat is a lot of fat for "baked fish". - 9/13/20


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    Thanks - 9/8/20


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    Incredible!
    Loved it! Will definitely make this again :) - 8/23/20


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    I used trout, a farmed, sustainable fish, it was delicious! - 7/19/20


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    yummy - 6/28/20


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    Incredible!
    cant wait to try this - 5/19/20


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    Thanks - 3/10/20


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    Incredible!
    Delicious recipe - 3/9/20


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    Very Good
    Thanks for sharing - 9/6/19


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    Looks delicious - 8/28/19


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    It was okay. I'm not a fan of mayo on fish, but the cheese helped. - 7/22/19


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    Great - 6/11/19


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    excellent - 1/31/19


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    This sounds good. - 10/23/18


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    thanks - 6/23/18


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    Good
    good recipe - 4/8/18


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    This looks good I love tilapia going to try it - 3/18/18


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    Incredible!
    I am going to try this - 2/22/18


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    Substituted 1/2 T. butter for the margarine and subbed 3/4 T. plain thick greek yogurt for the mayo. Delish. - 8/27/17


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    Incredible!
    Love Talapia and enjoy learning different ways to prepare it. - 7/27/17


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    Good
    - 7/16/17


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    Incredible!
    Thank you! - 7/13/17


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    Incredible!
    This was delicious! I added some panko breadcrumbs and Cajun seasoning and paired it with Hollandaise sauce. Yum!! The dash of hot sauce really adds some wow factor in my opinion. Two thumbs up! - 9/26/16


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    I use a similar recipe for salmon. It's the only way my hubby would eat it. - 8/24/15


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    I loved this recipe! I had little lemon, and didn't have green onions. I minced an onion, and add lemon pepper seasoning, very little. I loved it and my son loved it. It has now become a family favorite. A versatile recipe. - 3/30/14


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    Very Good
    The recipe sounds great (I'm a huge fan of seafood) but I think I did something wrong...I added everything to the mixture except for the onions (didn't have any), baked the fillet for 20 minutes and added the cheese mixture but it didn't "brown" for the last 5 minutes. Is there a step I'm missing?? - 2/2/14


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    Incredible!
    I've made this over and over. It's always so good and very easy/fast to make.
    - 10/20/13


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    Good
    0 of 1 people found this review helpful
    This really looks like something I would enjoy. I plan to make it this weekend. - 4/23/13


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    Incredible!
    Easy to make and tasted wonderful!! I will definitely serve this again ... and again. - 10/13/11


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    Incredible!
    Okay, I used marlin (we were vacationing in Hawaii) instead of tilapia, and Italian seasoning instead of basil (it's all I had on hand). It was a hit with everyone, including the really picky eaters. We grilled the fish rather than bake it. It was oh, so good! We will make this dish often. - 5/9/11


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    Very Good
    Amazing we loved it and will make it again!!! - 4/19/11


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    Incredible!
    0 of 1 people found this review helpful
    I loved this recipe! I am not usually a fish fan but this recipe was delicious. - 2/12/11


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    Incredible!
    Excellent flavour and so easy to make !!! - 1/7/11


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    Love it!! Thanks! - 12/30/10


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    Incredible!
    Thank you so much for sharing this recipe. We love it and have it every week! Fantastic! - 12/26/10


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    Incredible!
    This is my husband's and my very favorite fish recipe! Thank you! - 10/16/10


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    Very Good
    This turned out very tasty! We made too much so it didn't brown properly and we want to play with spices and herbs more in it. But we liked it a lot. Thanks for sharing! - 7/10/10


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    I love this one.. - 6/2/10


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    Incredible!
    I made this just for myself, but DH tasted it & loved it as much as I did. We will definitely be making this one again. In fact, I'm having some friends over for dinner & plan on serving this as the main course! - 2/1/10


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    O.K.
    I was looking for an alternative to how I normally bake Talipia, and I was happy to find this one. So, I made it last night. The response hubby gave was, "this is different" .. while he had 2 fillets to my 1 (cat had the rest). Everyones tastes are different and this was definitely just "ok" to us. - 1/23/10


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    Incredible!
    This was very tasty and filling and the parmesan gave the fish such a good flavor! Will definitley make again! - 1/2/10


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    Very Good
    0 of 4 people found this review helpful
    Sounds Good. - 5/5/09


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    Very Good
    Tastes very rich without being heavy. We enjoyed it. - 4/10/09


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    Incredible!
    Really delicious. I used 2T Parmesan, 2 tsp. ICBINB Med. Lite, 2 tsp. Canola mayo, and more like 2 T green onions. Still came out fabulous. I've tried a couple versions of this and this recipe is my favorite by far! - 3/6/09


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    Very Good
    It tastes very rich for something low-cal. Very yummy. - 3/5/09


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    Incredible!
    ...and I love fish!!! - 3/3/09


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    0 of 2 people found this review helpful
    sounds good. - 3/3/09


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    Very Good
    Easy and delicious - after I added the spread I broiled it - 2/3/09


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    Incredible!
    This is by far one of my favorite recipes! My child even eats fish now! - 1/21/09


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    Very Good
    Very easy and flavorful! - 1/13/09


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    Incredible!
    This is a fantastic dish! My husband is an extremely picky eater and he loved it, too!! - 1/6/09


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    Incredible!
    This was FANTASTIC! I think the receipe for the topping makes just a tad too much, but other than that it was outstanding! - 1/5/09


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    Very Good
    Excellent recipie for fish. I loved it.Delicious! - 1/5/09


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    0 of 2 people found this review helpful
    This sounds really good I will definitely try it! - 1/5/09


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    0 of 2 people found this review helpful
    This sounds wonderful. And with all the positive reviews, I can't wait to buy some fish and give it a try. - 1/5/09


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    Incredible!
    Considering that I am always looking for new ways to make Tilapia (it's the least expensive fish my roomie and I can get!), this looks like PARADISE. Cheese + anything = Win. I can't wait to make this!!
    Now that I've made it, I can't wait to make it again! This is incredible!
    - 1/5/09


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    Incredible!
    Loved this recipe! I'm always looking for a new way to cook tilapia. . . this is so delicious! - 1/5/09


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    Incredible!
    Delis! - 7/15/08


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    Incredible!
    I'm always looking for new ways to make fish and this is a keeper. Easy and delicious! - 7/9/08


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    Incredible!
    My husband and I don't really like fish, but this was WONDERFUL! - 7/6/08


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    Incredible!
    Absolutely delicious - with recipes like this, dieting is definitely not a problem. I'd serve this to guests. - 7/4/08


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    Incredible!
    Made this for my family, everyone loved it even my niece who hates fish! I know we will be making this again. - 6/4/08


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    Very Good
    This was yummy! - 6/1/08


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    TASTY! - 5/19/08


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    Incredible!
    This was sooo good! My whole family loved this. I will certainly have to make this again. - 4/30/08


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    Very Good
    Delicious!! My husband doesnt even like mayo and he ate it. My son loved it. - 4/29/08


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    love it!! - 4/24/08


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    Incredible!
    Delicious! My whole family loves it. That's saying a lot for a family who only likes fried fish. The only thing I changed was I cut down on the cheese because it is overpowering when you multiply the recipe. - 3/15/08


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    Incredible!
    Baked fish doesn't get any better than this! Wow!!! - 2/18/08


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    Incredible!
    Mouth watering! My husband and I will make this again and again. Our 7 yr old gave his blessing too! - 2/18/08


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    Incredible!
    I made this for my husband and he absolutely loved it! Easy to make too. - 1/25/08


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    Incredible!
    This is CRAZY good! I never thought I'd find such a good tilapia recipe! THANKS! - 1/10/08


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    Incredible!
    This is now my favorite way to make tilapia! - 11/3/07


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    Incredible!
    no one in my house likes fish too well but with the tilapia we litterally eat this at least 2x a month. Even my kids eat it! - 10/21/07


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    Incredible!
    AMAZING! The whole family LOVED it!! - 9/30/07


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    Bad
    0 of 1 people found this review helpful
    This recipe was absolutly delicous! I have been trying to find a fish recipe my husbund would like. He's not fond of fish, but he loved this. Very Good!!!!!!!! - 9/25/07


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    Incredible!
    This was easy and really tasty. Both my husband and I enjoyed it.
    - 9/24/07


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    Incredible!
    Great taste! Using reduced fat mayo worked great too. Paired it with green beans and wild rice. - 9/21/07


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    Incredible!
    I made this and my hubby and I both loved it. It was easy and very tasty. - 9/20/07


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    Incredible!
    Excellent receipe. warmed up well for lunch also. Delicious - 9/7/07


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    Incredible!
    Very good. My husband and kids loved this. I have a feeling they will be asking for this dish again. - 9/3/07