tilapia broil parmesan
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 153.3
- Total Fat: 5.8 g
- Cholesterol: 5.3 mg
- Sodium: 150.8 mg
- Total Carbs: 3.3 g
- Dietary Fiber: 1.8 g
- Protein: 24.4 g
View full nutritional breakdown of tilapia broil parmesan calories by ingredient
Number of Servings: 4
Ingredients
-
Use 1 lbs of tilapia fillets
Ingredients:
Parmesan Cheese, grated, 0.25 cup
Basil, 0.13 tsp (=1/8 tsp)
Onion powder, 0.13 tsp (or minced onion)
Pepper, black, 0.13 tsp
Kraft Miracle Whip Fat Free Dressing, 1 tbsp
Lemon juice, 1 tbsp
Ground Flaxseed 2 tbsp
Tilapia, 16 oz
Directions
Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.
In a small bowl, mix together the Parmesan cheese, ground flaxseed, free mayonnaise and lemon juice.
Mix well and set aside.
Season fillets with dried basil, pepper, onion powder (minced onion can be substituted).
Arrange fillets in a single layer on the prepared pan.
Broil a few inches from the heat for 2 to 3 minutes.
Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side.
Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork.
Be careful not to over cook the fish.
Number of Servings: 4
Recipe submitted by SparkPeople user .
In a small bowl, mix together the Parmesan cheese, ground flaxseed, free mayonnaise and lemon juice.
Mix well and set aside.
Season fillets with dried basil, pepper, onion powder (minced onion can be substituted).
Arrange fillets in a single layer on the prepared pan.
Broil a few inches from the heat for 2 to 3 minutes.
Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side.
Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork.
Be careful not to over cook the fish.
Number of Servings: 4
Recipe submitted by SparkPeople user .