Parmesan Herb Baked Tilapia

Parmesan Herb Baked Tilapia

4.6 of 5 (128)
member ratings
Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 223.9
  • Total Fat: 4.8 g
  • Cholesterol: 89.8 mg
  • Sodium: 523.6 mg
  • Total Carbs: 7.9 g
  • Dietary Fiber: 0.9 g
  • Protein: 35.6 g

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



Number of Servings: 4

Ingredients

    4 (6-oz) tilapia fillets
    cooking spray
    1/3 cup grated parmesan cheese
    1/4 cup fat free mayonnaise
    2 T minced green onions
    1/4 cup dry breadcrumbs
    1 tsp dried basil
    1 tsp dried oregano
    1/4 tsp salt
    1/4 tsp black pepper

Directions

Preheat oven to 400 degrees. Place fish on a foil-lined baking sheet coated with cooking spray. Combine cheese, mayonnaise, and onions; spread evenly over fish. Combine breadcrumbs and remaining ingredients; sprinkle evenly over fish. Lightly coat fish with cooking spray. Bake at 400 degrees for 10 minutes or until fish flakes easily when tested with a fork. makes 4 servings

Number of Servings: 4

Recipe submitted by SparkPeople user ROSEOFSHARON73.

Member Ratings For This Recipe


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    Incredible!
    8 of 8 people found this review helpful
    YUMMO!! greek yogurt and panko....very good, fast and simple! - 6/29/12


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    Incredible!
    8 of 8 people found this review helpful
    I used fat free greek yogurt instead of mayo and panko for the breadcrumbs..so so good!! - 4/15/12


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    Incredible!
    6 of 6 people found this review helpful
    Made this last night and it was absolutely wonderful. I substituted fat free, reduced cal ranch salad dressing for the mayo which I think gave it a bit of extra flavor. I omitted (actually forgot) spraying top before baking and was still delicious. Will definitely make again. - 1/21/09


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    Incredible!
    4 of 4 people found this review helpful
    I used garlic instead of green onions and Miracle Whip instead of mayo since that's what I had on hand. I thought it was terrific and my family liked it, although they thought the Miracle Whip was too strong. - 2/5/09


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    4 of 4 people found this review helpful
    This dish was very good! I substituted oregano with thyme and then added a little bit of Mrs. Dash table blend. Overall, great dish! - 12/22/08


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    Incredible!
    1 of 1 people found this review helpful
    Delish!! I replaced the basil and oregano with dill and it was so tasty - 10/19/08


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    This sounds delicious. - 6/23/21


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    I trust American pond raised or White River catfish - 6/17/21


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    Great - 6/15/21


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    Yummy - 6/11/21


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    Incredible!
    Awesome! Made it tonight for dinner. I made it as stated except had to use light mayo and Italian bread crumbs. Doesn't even need ketchup or tartar sauce! - 5/27/21


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    Looks yummy. I will have to try it. - 4/20/21


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    Incredible!
    Looks Yummy - 4/3/21


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    So delicious didn't make any changes and enjoyed just the way the recipe was written. - 3/28/21


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    Very Good
    Good - 3/6/21


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    Incredible!
    yum! - 3/1/21


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    looks yummy - 2/24/21


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    Incredible!
    My weight loss diet that I took from https://bit.ly/3ujJVIU is literally the best weight loss blog. I read it every day, and I highly recommend it !!!! - 2/21/21


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    Incredible!
    really great. so tasty - 2/7/21


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    sounds awesomeyum - 1/6/21


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    Not my favorite recipe. - 1/3/21


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    Very Good
    Like the concept but I'd likely brush with mayo and then sprinkle on the cheese and crumb mixture. Need more fish recipes in the toolbox. Great source of protein. Pair with some fresh green beans and cauliflower rice. - 12/17/20


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    Good
    Delicious recipe. - 11/1/20


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    A favourite - 11/1/20


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    Incredible!
    Loved it. I have a freezer full and looking for different ways of preparing it. - 10/18/20


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    Delish - 10/7/20


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    O.K.
    Made with another fish and very good taste but turned out mushy my fault should have use tilapia - 10/3/20


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    tempting. - 9/20/20


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    Incredible!
    my husband and I love this recipe, we have also used it on Cod fish . Deish. - 9/6/20


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    Incredible!
    This fish came out really well. The family loved it! - 8/20/20


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    Sounds amazing. Will try it out - 8/20/20


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    Yum! - 8/6/20


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    O.K.
    Great - 7/17/20


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    My buddy's aunt makes $64/hr on the computer. She has been unemployed for eight months but last month her pay check was $12716 just working on the computer for a few hours. Check The Details HERE......www.EARN22.com - 6/30/20


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    This was so delicious!!! - 6/23/20


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    Very Good
    I substituted garlic, lime yogurt, and no salt and the recipe was great! - 6/9/20


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    Thanks - 5/9/20


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    Looks Delicious! - 5/3/20


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    Incredible!
    my whole family loved this recipe. - 4/25/20


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    Incredible!
    This is excellent fish recipe. Quick and easy. This makes and elegant dish that I would serve to guests. Used Italian seasonings. - 4/1/20


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    Love parmesan - 3/21/20


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    I made this with trout, a more environmentally sustainable fish, and it was delicious! - 3/4/20


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    :) - 2/19/20


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    Incredible!
    This is really good. I squeezed a couple of lemon wedges in the mayo mixture.... - 1/27/20


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    Incredible!
    Love it, added my own seasonings, but kept everything else the same - 1/23/20


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    Very Good
    I like the crust but not fish - 1/20/20


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    sounds good - 12/28/19


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    I want to definitely make this for dinner. I love to eat fish - 12/19/19


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    sounds good - 12/16/19


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    Incredible!
    Delicious ! - 11/5/19


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    Fish is my go to - 10/18/19


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    Incredible!
    This is great and I also use it for Cod. Hard to find a recipe that I don't adjust sometimes, but this is certainly one. Thanks much! - 9/27/19


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    I'm not a fan of tilapia, but with such great reviews will try this recipe. - 8/22/19


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    I hate to say this, but tilapia is the worst fish to eat. Tilapia is only farmed raised and they need very little nutrition to survive. That's why they are fed pig and cow dung and they are given steroids to grow. If you don't believe me, google it. - 8/4/19


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    Incredible!
    Delicious! My family loved this! - 6/14/19


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    Great idea - 5/22/19


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    Great - 5/18/19


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    loved it - 5/10/19


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    Looks great - 5/1/19


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    Easy to make and great tasting - 4/30/19


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    yummy... - 4/10/19


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    Incredible!
    Husband and I loved this! Quick and easy to make. - 3/31/19


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    Incredible!
    My family loves this Parmesan herb baked tilapia recipe! Delicious! - 3/22/19


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    Incredible!
    This came out so good & so easy to make. - 3/21/19


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    Incredible!
    - 3/13/19


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    Even tastier with Greek youurt and Panko. Thanks for the suggestion. Less calories too. - 3/6/19


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    Incredible!
    I used crushed veggie straws instead of bread crumbs...it was great! - 3/3/19


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    Incredible!
    great - 2/21/19


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    Oh yum! - 2/5/19


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    Good
    my husband loved this recipe - 2/1/19


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    Incredible!
    Looks so good! - 1/7/19


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    Yum - 1/3/19


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    Very Good
    So easy and yummy to make. - 11/15/18


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    Thanks - 10/28/18


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    Incredible!
    Very good. I did get a bit lazy and used Kraft grated parmesan cheese but when done I did put some freshly grated parmesan cheese on the top as a garnish. - 10/23/18


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    Fish and cheese always seem odd to me. - 9/3/18


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    Yummy! - 8/27/18


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    Looks and sounds amazing. - 8/27/18


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    Fish that is tasty. I tend to use the microwave, this is done when the cheese glistens. - 7/28/18


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    i am trying this next week - 7/6/18


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    looks good! - 7/3/18


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    Incredible!
    Stop a moment, close your work, and look around you. - LEO TOLSTOY ~ 3/14/18 - 5/14/18


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    Works well with trout as well. - 5/14/18


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    Incredible!
    Made this and it was awesome. The fish was so tender and never has a fishy taste or smell. - 5/6/18


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    Very Good
    I subbed whitefish for the tilapia and miracle whip for the mayo. - 4/23/18


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    I am up for anything with Parmesan :) - 4/20/18


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    very tasty I will make it again - 3/27/18


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    i'd replace the mayo with evoo - 3/21/18


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    Incredible!
    I am not a big fan of tilapia so I chose to put the coating on some perch and cod. Delicious! - 3/13/18


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    I might would use Italian style breadcrumbs. - 3/8/18


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    OK, a new flavor combination has been placed on my "to eat" list - 3/1/18


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    Good
    yummy - 2/21/18


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    Very yummy My family loves this recipe I'm giong to make this tonight! - 2/14/18


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    Great looking fish - 2/11/18


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    Does it matter that tilapia is actually a variation of 200 fish? I just learned this. So what if you get one type and not the other? Same calories? - 1/31/18


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    YUMMY - 1/30/18


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    I might have to try this - 1/28/18


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    Fat free yogurt vs. mayo in my version, too. Really good. - 1/20/18


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    Incredible!
    This recipe tastes delicious. I would suggest serving this recipe with cocktail sauce for dipping. - 1/4/18