Broiled Tilapia Parmesan
1/2 cup Parmesan cheese
1/4 cup butter, softened
3 tablespoons mayonnaise (reduced fat or fat-free work fine)
2 tablespoons fresh lemon juice
1/4 teaspoon dried basil
1/4 teaspoon ground black pepper
1/8 teaspoon onion powder
1/8 teaspoon celery salt
2 pounds tilapia fillets
Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.
In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
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 servings.
Nutritional information per serving: Calories 231; Total Fat 13.3 grams; Fiber .1 grams; Total Carbs .8 grams; Cholesterol 65 mg; Protein 26.1 grams
Reviews for Broiled Tilapia Parmesan
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Crunchy Onion Tilapia
4 Servings @ 6 POINTS
4-4oz. Tilapia Filets
1/2 C. Kraft Light Done Right Ranch Dressing
1/2. C. crushed canned french fried onions
Preheat oven to 350. Rinse fish and pat dry. Dip fish in ranch dressing and shake off excess.
Spray sheet pan with cooking spray and arrange fish on pan. Sprinkle crushed onions on top of filets. Bake at 350F 10-15 minutes or until fish flakes easily.
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Mexican Tilapia
Yield: 4 servings; 3 points per serving
1/4 tsp chili powder
1/4 tsp ground cumin
15 oz canned tomatoes with green chilies
1 Tbsp I Can't Believe It's Not Butter! Spray
16 oz raw tilapia
1/4 cup shredded fat-free cheese (any kind)
Pat fish dry & place in baking dish. Spray fish with Butter Spray. Sprinkle with Cumin & Chili Powder to taste. Bake at 400 for about 15 minutes. Remove from oven. Drain tomatoes & spoon evenly over fish. Sprinkle evenly with the Cheese. Bake for an additional 10 minutes.
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Pecan-Crusted Tilapia
Yield: 4 servings
1/2 cup dry breadcrumbs
2 tablespoons finely chopped pecans
1/2 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
1/2 cup low-fat buttermilk
1/2 teaspoon hot sauce
3 tablespoons all-purpose flour
4 (6-ounce) tilapia or snapper fillets
1 tablespoon vegetable oil, divided
4 lemon wedges
Combine first 5 ingredients in a shallow dish. Combine buttermilk and hot sauce in a medium bowl; place flour in a shallow dish. Dredge 1 fillet in flour. Dip in buttermilk mixture; dredge in breadcrumb mixture. Repeat procedure with remaining fillets, flour, buttermilk mixture, and breadcrumb mixture.
Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add 2 fillets; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Repeat procedure with remaining oil and fillets. Serve with lemon wedges.
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Asian Honey BBQ Tilapia
Yield: 4 servings; 6 points per serving
8 oz canned crushed pineapple in juice
1/3 cup onion(s)
1/4 cup honey
3 Tbsp soy sauce
2 Tbsp hoisin sauce
2 Tbsp fresh lime juice
1/8 cup white wine
2 tsp ground ginger
1 1/2 tsp cornstarch
2 small jalapeno pepper(s)
1 clove garlic clove(s)
24 oz raw tilapia
Preheat oven to 450. Chop onion, garlic and jalapeno-without the seeds. Combine all
ingredients except tilapia. Put fish in 9 X 13 glass dish. Pour sauce over fish. Roast 12 minutes. Serve hot!
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Crunchy Baked Tilapia
Yield: 2 servings; 5 points per serving
12 ounces tilapia fillets
1 egg white
1/4 cup cornmeal
1/2 teaspoon fresh lemon juice
1/4 teaspoon parsley
1/2 teaspoon olive oil
Preheat the oven to 400 degrees. Rinse the fillets and pat dry.
Dip the fillets in the egg whites. Dredge through the cornmeal. Place on a baking sheet. Sprinkle the fillets with the lemon and parsley. Gently pour 1/4 tsp olive oil on each fillet (or spritz with olive oil spray).
Bake for 15-20 minutes or until golden in color and fillets flake nicely.
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Fried Tilapia
Yield: 2 servings; 6 points per serving
10 ounces tilapia fillets (two 5-oz. fillets)
1/3 cup cornmeal
1/4 teaspoon Old Bay Seafood seasoning, (1/4 to 1/2 tsp., or to taste
4 teaspoons canola oil
lemon wedges, for serving
Combine cornmeal and a dash of Old Bay seasoning. Coat with corn meal mixture. Spray a nonstick skillet with Pam. Heat oil and lightly golden brown on both sides. So good and very similar to fried fish! Serves with lemon wedges.
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Parmesan Herb Baked Tilapia
Yield: 4 servings; 5 points per serving
4 (6-ounce) tilapia fillets
Cooking spray
1/3 cup (about 1 1/2 ounces) grated Parmesan cheese
1/4 cup fat free mayonnaise
2 T minced green onions
1/4 cup dry breadcrumbs
1 teaspoon dried basil
1 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper
Preheat oven to 400°. 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° for 10 minutes or until fish flakes easily when tested with a fork.
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