Parmesan Baked Tilapia

Parmesan Baked Tilapia

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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
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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.

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