Broiled Tilapia Parmesan - 1.2g Carbs, 0g Fiber, 0.4g Sugar
From: SparkPeople user RACHIELOO
Delicious and quick, this dish is a great way to get more fish into your healthy meal plan! We think this baked tilapia recipe can't be beat!
Prep: 5 min
Cook: 10 min
Servings: 4
1/4 cup Parmesan cheese
2 Tbsp butter, softened
1 Tbsp AND 1 1/2 tsp reduced-fat mayonnaise
1 Tbsp fresh lemon juice
1/8 tsp dried basil
1/8 tsp ground black pepper
1/8 tsp onion powder
1/8 tsp celery seed
1 lb 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 overcook the fish.
Tips: Serve with broccoli and brown rice.
Servings: 4
Nutrition per Serving: 177.1 Calories, 10.5g Total Fat, 5.4g Saturated Fat, 1.2g Polyunsaturated Fat, 2.4g Monounsaturated Fat, 63.4mg Cholesterol, 232.6mg Sodium, 271mg Potassium, 1.2g Total Carbs, 0g Dietary Fiber, 0.4g Sugars, 19.6g Protein
| Reply via web post | Reply to sender | Reply to group | Start a New Topic | Messages in this topic (1) |
