Parmesan Tilapia For Two

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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 133.9
  • Total Fat: 5.5 g
  • Cholesterol: 44.0 mg
  • Sodium: 181.5 mg
  • Total Carbs: 0.6 g
  • Dietary Fiber: 0.0 g
  • Protein: 21.0 g

View full nutritional breakdown of Parmesan Tilapia For Two calories by ingredient
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Low sodium, low fat, and easy. Low sodium, low fat, and easy.
Number of Servings: 2


    2 Tilapia fillets, about 3.5 ounces each
    1 Tbsp. Hellman's Light Mayo
    1 Tbsp. grated Parmesan cheese
    1/8 tsp. lemon pepper
    Butter flavored vegetable oil pan spray


Even if using a nonstick pan, you will need that little bit of oil to brown nicely. If your fillets are thicker or thinner, you may adjust time.


Pat thawed fillets with paper towels to dry. Measure 1 Tbsp. mayo into sauce dish for easier basting. Measure Parmesan and lemon pepper into another sauce dish and mix together. Spray pan with buttery spray and preheat over medium high. Place fillets in pan. Brush with about half the mayo. Sprinkle about half the seasoning over the fillets and cook about 6 minutes. Turn fillets over, repeat basting with remaining mayo and seasoning. Cook an additional 5 minutes. Turn fillets back over to brown first side. Cook about 3 minutes longer. Remove to platter.

Serving Size: Makes two portions

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