Parmesan Herb Baked Tilapia

Parmesan Herb Baked Tilapia

4.6 of 5 (106)
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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
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Number of Servings: 4


    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


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.

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Member Ratings For This Recipe

  • Incredible!
    7 of 7 people found this review helpful
    YUMMO!! greek yogurt and panko....very good, fast and simple! - 6/29/12

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  • Incredible!
    5 of 5 people found this review helpful
    I used fat free greek yogurt instead of mayo and panko for the so good!! - 4/15/12

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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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  • Incredible!
    4 of 4 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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  • 3 of 3 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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