Tilapia Parmesan Recipe

Looking for an easy Tilapia Parmesan recipe? Learn how to make Tilapia Parmesan using healthy ingredients.


Submitted by emilyd22222

Makes 1 serving



http://allrecipes.com/Recipe/Broiled-Tilapia-Parmesan/Detail.aspx

Recipe Ingredients for Tilapia Parmesan

124 g tilapia
1 tablespoon Parmesan cheese
1 teaspoons smart balance light, softened
1 teaspoon miracle whip light
3/4 teaspoon fresh lemon juice
1/8 teaspoon dried basil
1/8 teaspoon ground black pepper
1/8 teaspoon onion powder
1/8 teaspoon celery salt
30 g quinoa
3 g walnuts

Recipe Directions for Tilapia Parmesan

  1. Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.

  2. 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.

  3. 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.

Categories

Main Dish

Nutrition Facts
Serving Size 176.9g
Amount Per Serving
Calories
340
Calories from Fat
88
% Daily Value*
Total Fat
9.8g
15%
Saturated Fat
2.4g
12%
Trans Fat
0.0g
Cholesterol
87mg
29%
Sodium
243mg
10%
Potassium
164mg
5%
Total Carbohydrates
24.4g
8%
Dietary Fiber
2.1g
8%
Sugars
1.5g
Protein
38.1g
Vitamin A 7% Vitamin C 3%
Calcium 16% Iron 7%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B-
  Good points
  • Low in sugar
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement