Parmesan Herb Baked Tilapia

Parmesan Herb Baked Tilapia

4.6 of 5 (108)
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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

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.

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Member Ratings For This Recipe


  • 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!
    7 of 7 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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  • 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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  • Need to give this a try soon. - 8/27/19

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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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  • EXCELLENT CHOICE OF HEALTHY & LO-CALORIE - 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 - 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

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  • What a delicious meal. Quick meal to make and I love rice with it. This was great and my daughter dropped by for lunch and she took the recipe home with her so she could make it at home. The panko crumbs made a big difference. Thanks for sharing. Rice is better than potatoes or fries. - 11/24/17

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  • looks good - 10/27/17

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  • looks yummy - 10/11/17

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  • Looks delicious! Can't wait to try it! - 9/14/17

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  • Incredible!
    Yummy! Love this Parmesan herb baked tilapia recipe! - 9/5/17

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  • Will be trying this recipe. I love tilapia but DH doesn't so he can have some cod and I the tilapia, - 7/21/17

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  • Very Good
    Excellent, we loved it! This is on our favorites list now! - 5/31/17

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  • very good! - 5/29/17

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  • Very Good
    Thanks for sharing - 5/28/17

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  • Incredible!
    I love this recipe. I used egg whites instead of the mayo and it added more protein and less fat. - 5/22/17

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  • love fish - 5/19/17

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  • My husband would love this. - 5/13/17

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  • O.K.
    gotta try this - 5/1/17

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  • Very Good
    Very good. I would make this again. - 4/25/17

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  • I will give this a try. - 4/22/17

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  • yummy - 4/21/17

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  • Incredible!
    Really liked this recipe. Super easy to make and tasted good! - 4/21/17

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  • nice - 4/19/17

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  • Very Good
    Going to put this in the lineup for next week, after shopping - 4/17/17

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  • delish - 4/12/17

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  • great fish - 4/12/17

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  • Incredible!
    love Tilapia - 4/11/17

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  • A really taste treat - 4/7/17

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  • 0 of 1 people found this review helpful
    Tilapia is not seafood. Most of it comes from China or Central America, where they are raised in filthy conditions in lakes loaded with chemicals not allowed in the US. Google it. - 4/3/17

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  • Incredible!
    This was delicious! I've made something similar with boneless skinless chicken breast, but it works really well with tilapia. I'm keeping this recipe as one of my favorites. - 3/29/17

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  • O.K.
    Too much mayo taste. Scraped it all off and ate fish. It was good. - 3/29/17

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  • Very Good
    As you can see from all the comments, this recipe is quite flexible with the spices and coverings - delicious and I was able to serve to a friend with celiac by using Gluten Free breadcrumbs & watching the other ingredients - great for these Lenten Fridays - 3/18/17

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  • Looks delicious - 3/18/17

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  • Looks awesome - 2/23/17

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  • Incredible!
    Looks good - 2/20/17

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  • Lookig forward to making this, I will add it to my collection, thank you - 2/14/17

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  • Very Good
    Made this for dinner The family loved it. - 2/7/17

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  • Very Good
    One of my favorites. - 2/4/17

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  • Gorgeous!!! - 2/4/17

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  • Incredible!
    great - 2/1/17

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  • Incredible!
    I made this for my family for Sunday dinner. There were no leftovers. That means they loved it! I used swai fish. - 1/29/17

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  • Incredible!
    Love it! - 1/29/17

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  • great - 1/28/17

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  • Very Good
    I really enjoy this recipe. - 1/27/17

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  • Very Good
    The only reason I gave it a 4, was because I don't care for Tilapia. I'm thinking this would be really good on Whitefish, or another firm white meat fish. - 1/25/17

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  • Incredible!
    This made a delicious dinner. I did end up using Greek yogurt as we can't stand mayonnaise. I will definitely make this again soon. - 9/24/16

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  • Incredible!
    We loved this ty for sharing😊 - 3/6/16

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  • Incredible!
    excellent, have liked a similar recipe where you broil and then flip the fish and add the topping. This is easier to bake and then broil top a bit for browning if desired. Loved it, this will be a regular recipe. Thank you. - 6/8/15

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  • Incredible!
    This was so yummy!!! - 8/12/14

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  • Incredible!
    Cooked it according to recipe and it turned out very delicious! One of the best recipes for tilapia I've ever tried. - 2/14/13

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