PARMESAN-BROILED TILAPIA
I love that simple Parmesan cheese brings such richness to an otherwise mild-tasting fish. It's one dish where leftovers are never a problem! -Tracy Locken, Gillette, Wyoming
Provided by Taste of Home
Categories Dinner
Time 15m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- In a small bowl, mix the first 7 ingredients. Arrange fillets in a 15x10x1-in. baking pan coated with cooking spray. Spread cheese mixture over fish., Broil 4 in. from heat 4-5 minutes or until topping is lightly browned and fish flakes easily with a fork, rotating pan halfway for more even browning. Serve with lemon wedges.
Nutrition Facts : Calories 306 calories, Fat 18g fat (9g saturated fat), Cholesterol 115mg cholesterol, Sodium 381mg sodium, Carbohydrate 2g carbohydrate (0 sugars, Fiber 0 fiber), Protein 35g protein.
BROILED TILAPIA PARMESAN
Steps:
- 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.
Nutrition Facts : Calories 224.4 calories, Carbohydrate 0.8 g, Cholesterol 63.3 mg, Fat 12.8 g, Fiber 0.1 g, Protein 25.4 g, SaturatedFat 5.4 g, Sodium 220.5 mg, Sugar 0.2 g
BROILED PARMESAN-LEMON TILAPIA
Steps:
- Preheat the oven's broiler and set the oven rack about 6 inches from the heat source. Line a broiler pan with aluminum foil. Spray the broiler pan's rack with olive oil cooking spray.
- Sprinkle tilapia with sazon seasoning and arrange on the prepared broiler rack.
- Cook the fillets under the preheated broiler until fish is barely opaque, 2 to 3 minutes per side.
- Mix the Parmesan cheese, butter-margarine blend, fat-free mayonnaise, lemon juice, lemon zest, basil, black pepper, onion powder, and celery salt together in a bowl.
- Spread the Parmesan cheese blend over the fish fillets, return to oven, and continue cooking until the topping is golden brown and the fish flakes easily, 3 to 5 more minutes.
Nutrition Facts : Calories 212.7 calories, Carbohydrate 2.5 g, Cholesterol 50.7 mg, Fat 10.1 g, Fiber 0.2 g, Protein 26.9 g, SaturatedFat 3.1 g, Sodium 558.5 mg, Sugar 1.1 g
GRILLED LEMON-PARMESAN TILAPIA
We say goodbye to winter by breaking out the grill. And nothing says "spring" like the taste of fresh fish. This recipe also works well with catfish, sea bass or any other firm fish. -Wendy G. Ball, Battle Creek, Michigan
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 6 servings.
Number Of Ingredients 12
Steps:
- In a small bowl, mix the first 10 ingredients until blended., Lightly oil grill rack. Place fish on rack. Grill, covered, over medium heat 4 minutes. Turn; spread cheese mixture over fillets. Grill, covered, 3-4 minutes longer or until fish just begins to flake easily with a fork. Serve with lemon wedges.
Nutrition Facts : Calories 356 calories, Fat 23g fat (10g saturated fat), Cholesterol 120mg cholesterol, Sodium 427mg sodium, Carbohydrate 2g carbohydrate (0 sugars, Fiber 0 fiber), Protein 36g protein.
BROILED TILAPIA WITH PARMESAN
This was inspired by Kittencal's Broiled Parmesan Tilapia. I needed to make some adjustments to make a little bit healthier.
Provided by Jencathen
Categories < 15 Mins
Time 14m
Yield 4-6 serving(s)
Number Of Ingredients 11
Steps:
- Set oven to broil.
- Spray Pam on large baking sheet.
- In a small bowl combine the rest of the ingredients. Mix well.
- Arrange fillets in a single layer on baking sheet.
- Broil for 2-3 minutes.
- Turn the fish over and broil 2-3 minutes more.
- Remove from oven and top with Parmesan mixture, only the tops.
- Return to oven and broil until golden brown on top and fish flakes easily. This takes about 3 minutes.
Nutrition Facts : Calories 403.5, Fat 21.3, SaturatedFat 5.5, Cholesterol 128.4, Sodium 399.6, Carbohydrate 2.6, Fiber 0.2, Sugar 0.8, Protein 50.6
BROILED PARMESAN TILAPIA
Even picky families will change their minds about eating fish with this toasty, cheesy Parmesan-coated entree. I serve it with mashed cauliflower and a green salad for a low-carb meal everyone loves. -Trisha Kruse, Eagle, Idaho
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 6 servings.
Number Of Ingredients 8
Steps:
- Place fillets on a broiler pan coated with cooking spray. In a small bowl, combine remaining ingredients; spread over fillets., Broil 3-4 in. from the heat for 10-12 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 207 calories, Fat 8g fat (3g saturated fat), Cholesterol 94mg cholesterol, Sodium 260mg sodium, Carbohydrate 2g carbohydrate (1g sugars, Fiber 0 fiber), Protein 33g protein. Diabetic Exchanges
BROILED TILAPIA PARMESAN
This is a wonderful recipe that will work with any white fish. I prefer the Tilapia, as it is so mild. This is quick and easy. We serve it with Jasmine Rice, and Black Beans!
Provided by ElvisPresley99
Categories Tilapia
Time 15m
Yield 4-6 serving(s)
Number Of Ingredients 9
Steps:
- 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.
BROILED LEMON-PEPPER TILAPIA
Steps:
- Set an oven rack about 6 inches from the heat source and preheat the oven's broiler. Line a broiler pan with aluminum foil.
- Place fillets on the prepared pan. Stir parsley and lemon-pepper seasoning into the melted butter in a small bowl. Baste fillets with the butter mixture using a turkey baster, using the entire mixture. Sprinkle fillets with bread crumbs.
- Broil in the preheated oven until the thickest part of the fish flakes easily with a fork, 7 to 9 minutes.
- Remove fish from the pan and place it on a platter. Remove the foil very carefully from the pan, taking care not to spill the excess butter sauce, and pour over the fish. Serve immediately.
Nutrition Facts : Calories 221 calories, Carbohydrate 1.4 g, Cholesterol 71.6 mg, Fat 13.1 g, Fiber 0.1 g, Protein 23.4 g, SaturatedFat 7.6 g, Sodium 259.6 mg, Sugar 0.2 g
LEMON PARMESAN TILAPIA
Make and share this Lemon Parmesan Tilapia recipe from Food.com.
Provided by aHardDaysNight
Categories High Protein
Time 12m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- preheat broiler with oven rack about 4 inches from source of heat.
- spray 13x9 metal baking pan or broiler pan with cooking spray.
- pat tilapia dry with paper towels.
- transfer tilapia to pan.
- spray tilapia with cooking spray.
- drizzle tilapia with 2 teaspoons fresh lemon juice.
- broil tilapia 5 to 6 minutes or until tilapia turns opaque throughout.
- mix ingredients for topping in small bowl and spread evenly over tilapia.
- broil for 2-3 minutes more or until sauce puffs and turns golden brown.
Nutrition Facts : Calories 333.1, Fat 16.3, SaturatedFat 4.6, Cholesterol 103.7, Sodium 488.5, Carbohydrate 8, Sugar 2.1, Protein 39.2
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