Broiled Tilapia Parmesan
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 158.8
- Total Fat: 3.3 g
- Cholesterol: 60.1 mg
- Sodium: 211.2 mg
- Total Carbs: 6.1 g
- Dietary Fiber: 0.4 g
- Protein: 24.9 g
View full nutritional breakdown of Broiled Tilapia Parmesan calories by ingredient
Introduction
This is a delicious low calorie, high protein dish. You can substitute margarine or Smart Balance for the butter to bring down the sat. fat. Very easy and fast to make, ready in 15 minutes!! This is a delicious low calorie, high protein dish. You can substitute margarine or Smart Balance for the butter to bring down the sat. fat. Very easy and fast to make, ready in 15 minutes!!Number of Servings: 8
Ingredients
-
8 Tilapia Fillets (totaling 2 lbs)
1/2 cup grated Parmesan Cheese
1/4 cup Bread Crumbs
3 tbsp Butter, softened
4 tbsp Plain Nonfat Yogurt
2 tbsp Lemon Juice
1/2 tsp Paprika
1/4 tsp Dried Basil
1/4 tsp Black Pepper
1/8 tsp Onion Powder
1/8 tsp Celery Seed
1/4 tsp Garlic Powder (optional)
Old Bay Seasoning (optional)
Directions
1. Preheat your oven's broiler. Line a pan with aluminum foil and spray with cooking spray.
2. In a small bowl, mix together the Parmesan cheese, bread crumbs, butter, yogurt, lemon juice, and spices except for Old Bay Seasoning. Mix well and set aside.
3. Season each side of the fillets with the Old Bay Seasoning and 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.
Makes 8 fillets, servings.
Number of Servings: 8
Recipe submitted by SparkPeople user FORMYBABIES86.
2. In a small bowl, mix together the Parmesan cheese, bread crumbs, butter, yogurt, lemon juice, and spices except for Old Bay Seasoning. Mix well and set aside.
3. Season each side of the fillets with the Old Bay Seasoning and 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.
Makes 8 fillets, servings.
Number of Servings: 8
Recipe submitted by SparkPeople user FORMYBABIES86.