Broiled Tilapia with Parmesan and Herbs
Serves 4
Time 25 min
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.
Special Diets:
Ingredients
- 1/2 cup grated Parmesan cheese, divided
- 2 tablespoons low-fat mayonnaise
- 2 tablespoons Greek-style yogurt or sour cream
- 2 tablespoons melted unsalted butter
- 1 small lemon, juice and zest of
- 1/2 teaspoon dried basil
- 1/2 teaspoon dried tarragon
- 1/8 teaspoon onion powder
- 1/4 teaspoon fine sea salt
- 4 (6 to 8 ounce) farm-raised tilapia fillets
- 1/8 teaspoon ground black pepper
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 to 20 minutes.
Preheat broiler.
Transfer fillets to a foil-lined broiler pan.
Spoon a few tablespoons cheese mixture on top and sprinkle with remaining Parmesan.
Broil 4 to 6 inches from heat until topping is lightly browned and fish flakes easily with a fork, 5 to 8 minutes.
Nutritional Info:
Per serving: 320 calories (130 from fat), 14g total fat, 7g saturated fat, 125mg cholesterol, 470mg sodium, 3g carbohydrates (0g dietary fiber, 1g sugar), 44g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.
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Ingredients
- 1/2 cup grated Parmesan cheese, divided
- 2 tablespoons low-fat mayonnaise
- 2 tablespoons Greek-style yogurt or sour cream
- 2 tablespoons melted unsalted butter
- 1 small lemon, juice and zest of
- 1/2 teaspoon dried basil
- 1/2 teaspoon dried tarragon
- 1/8 teaspoon onion powder
- 1/4 teaspoon fine sea salt
- 4 (6 to 8 ounce) farm-raised tilapia fillets
- 1/8 teaspoon ground black pepper