Broiled Tilapia Parmesan
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 133.4
- Total Fat: 3.7 g
- Cholesterol: 59.5 mg
- Sodium: 142.7 mg
- Total Carbs: 0.5 g
- Dietary Fiber: 0.0 g
- Protein: 23.2 g
View full nutritional breakdown of Broiled Tilapia Parmesan calories by ingredient
Introduction
This is a perfect low-calorie meal when served with a vegetable side dish. Substitute light mayonnaise to reduce calories further. This is a perfect low-calorie meal when served with a vegetable side dish. Substitute light mayonnaise to reduce calories further.Number of Servings: 4
Ingredients
-
4 tilapia fillets (4 oz - 6 oz each}
2 teaspoons mayonnaise
2 teaspoons non-fat plain yogurt
4 tablespoons grated Parmesan cheese
1 teaspoon garlic salt
Black pepper (optional)
Directions
If fillets are frozen, thaw them in COLD water, which should take approximately 30 minutes.
1. Set oven to Broil.
2. Mix mayonnaise, yogurt and Parmesan cheese in a small bowl.
3. Cover a cookie sheet with aluminum foil and spray with vegetable oil cooking spray.
4. Place fillets onto cookie sheet in a single layer, not touching.
5. Spread the cheese mixture evenly over each fillet.
6. Sprinkle with garlic salt.
7. Sprinkle with pepper, if desired.
8. Broil for 5 - 7 minutes.
9. Turn off broiler. Leave fillets in oven about 5 minutes longer.
10. Fillets will flake easily with a fork when they are done.
Number of Servings: 4
Recipe submitted by SparkPeople user CHASUK.
1. Set oven to Broil.
2. Mix mayonnaise, yogurt and Parmesan cheese in a small bowl.
3. Cover a cookie sheet with aluminum foil and spray with vegetable oil cooking spray.
4. Place fillets onto cookie sheet in a single layer, not touching.
5. Spread the cheese mixture evenly over each fillet.
6. Sprinkle with garlic salt.
7. Sprinkle with pepper, if desired.
8. Broil for 5 - 7 minutes.
9. Turn off broiler. Leave fillets in oven about 5 minutes longer.
10. Fillets will flake easily with a fork when they are done.
Number of Servings: 4
Recipe submitted by SparkPeople user CHASUK.