Parmesan Mustard Encrusted Tilapia Filet
Nutritional Info
- Servings Per Recipe: 3
- Amount Per Serving
- Calories: 205.4
- Total Fat: 8.3 g
- Cholesterol: 55.6 mg
- Sodium: 563.8 mg
- Total Carbs: 1.5 g
- Dietary Fiber: 0.3 g
- Protein: 31.7 g
View full nutritional breakdown of Parmesan Mustard Encrusted Tilapia Filet calories by ingredient
Introduction
This is a delicious low carb and high protein option for dinner, and it's incredible quick to whip up. This is a delicious low carb and high protein option for dinner, and it's incredible quick to whip up.Number of Servings: 3
Ingredients
-
3 - 4oz Tilapia filets
1 tbsp Dijon Mustard (I used Grey Poupon Coarse Dijon Mustard)
1/4 grated parmesan cheese (I used Mama Francesca Parmesan, Asiago & Romano Cheese Blend)
2 tsps Greek yogurt (I used Chobani 2% Plain Greek Yogurt)
2 tsp cayenne or red pepper (or to taste)
1/2 oz Lemon Juice (1/2 a small lemon)
1 tsp Lemon Pepper spice (I used McCormick Lemon Pepper with Garlic and Onion California Style)
Tips
Note: each filet before it's cooked is about 4oz; after it's cooked, it's about 3-3.5oz.
Directions
Spray a cookie sheet with pam and set your oven to broil on high. And move the oven rack to the 2nd to the bottom or the last level to prevent the tilapia from over cooking, or burning.
While the oven is warming up, mix the mustard, yogurt, cayenne, parmesan & lemon juice together in a bowl.
Place the tilapia filet on the cookie sheet evenly apart. Then spread the mixture evenly on each filet. Make sure you cover each one well - whether you use the entire mixture or not.
Next sprinkle the lemon pepper spice on top of the tilapia and then place in the oven.
Set your timer for about 5 or 6 minutes. Once the crust is nice and brown, turn off the broiler and let the tilapia stand inside the oven for about another 7-10 minutes, just to ensure it's fully cooked.
Finally sprinkle some more lemon juice (if you like) and serve with a side of veggies.
Serving Size: 3 - 3.5oz servings
While the oven is warming up, mix the mustard, yogurt, cayenne, parmesan & lemon juice together in a bowl.
Place the tilapia filet on the cookie sheet evenly apart. Then spread the mixture evenly on each filet. Make sure you cover each one well - whether you use the entire mixture or not.
Next sprinkle the lemon pepper spice on top of the tilapia and then place in the oven.
Set your timer for about 5 or 6 minutes. Once the crust is nice and brown, turn off the broiler and let the tilapia stand inside the oven for about another 7-10 minutes, just to ensure it's fully cooked.
Finally sprinkle some more lemon juice (if you like) and serve with a side of veggies.
Serving Size: 3 - 3.5oz servings
