Broiled Tilapia with Yogurt and Parmesan Cheese

JasiBella
JasiBella Posts: 1,168
edited September 19 in Recipes
Serves 4
Tilapia’s mild flavor is built on with a creamy topping that everyone will love and you will love how easy it is to put together! Round out your meal with roasted potatoes and a green salad.

Ingredients
1/2 cup freshly grated Parmesan cheese, divided
2 tablespoons low fat mayonnaise
2 tablespoons Greek style yogurt or sour cream
2 tablespoons melted unsalted butter
Juice and zest of one small lemon (about 2 tablespoons juice)
1/2 teaspoon dried basil
1/2 teaspoon dried tarragon
1/8 teaspoon onion powder
Sea salt and freshly ground black pepper
4 (6 to 8 ounce) farm-raised tilapia fillets

Method
Combine 1/4 cup Parmesan cheese with remaining ingredients (except fish). Coat fillets with mixture and place in baking dish or shallow platter and let marinate for 15–20 minutes. Preheat broiler. Place fillets on a foil-lined broiler pan. Spoon a few tablespoons marinade on top and sprinkle with remaining Parmesan. Broil 4–6 inches from heat for 5–8 minutes or until topping is lightly browned. The fish is ready when it flakes easily with a fork.

Nutrition
Per serving (about 9oz/246g-wt.): 290 calories (110 from fat), 12g total fat, 7g saturated fat, 44g protein, 2g total carbohydrate (0g dietary fiber, 1g sugar), 125mg cholesterol, 560mg sodium

Replies

  • JasiBella
    JasiBella Posts: 1,168
    Serves 4
    Tilapia’s mild flavor is built on with a creamy topping that everyone will love and you will love how easy it is to put together! Round out your meal with roasted potatoes and a green salad.

    Ingredients
    1/2 cup freshly grated Parmesan cheese, divided
    2 tablespoons low fat mayonnaise
    2 tablespoons Greek style yogurt or sour cream
    2 tablespoons melted unsalted butter
    Juice and zest of one small lemon (about 2 tablespoons juice)
    1/2 teaspoon dried basil
    1/2 teaspoon dried tarragon
    1/8 teaspoon onion powder
    Sea salt and freshly ground black pepper
    4 (6 to 8 ounce) farm-raised tilapia fillets

    Method
    Combine 1/4 cup Parmesan cheese with remaining ingredients (except fish). Coat fillets with mixture and place in baking dish or shallow platter and let marinate for 15–20 minutes. Preheat broiler. Place fillets on a foil-lined broiler pan. Spoon a few tablespoons marinade on top and sprinkle with remaining Parmesan. Broil 4–6 inches from heat for 5–8 minutes or until topping is lightly browned. The fish is ready when it flakes easily with a fork.

    Nutrition
    Per serving (about 9oz/246g-wt.): 290 calories (110 from fat), 12g total fat, 7g saturated fat, 44g protein, 2g total carbohydrate (0g dietary fiber, 1g sugar), 125mg cholesterol, 560mg sodium
  • Kmill217
    Kmill217 Posts: 204
    I made some crab topped tillapia the other day wit a recipe like this. Only add crab to the mixture, cook tillapia, then put crab stuffing on top of tillapia, place in oven until brown and enjoy!

    FREAKIN PROTEINZ! and amazing!
  • JasiBella
    JasiBella Posts: 1,168
    I made some crab topped tillapia the other day wit a recipe like this. Only add crab to the mixture, cook tillapia, then put crab stuffing on top of tillapia, place in oven until brown and enjoy!

    FREAKIN PROTEINZ! and amazing!
    That sounds so yummy!
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