txfire76’s BodyBlog

healthy recipe for Tilapia

Broiled Tilapia Parmesan

 

Ingredients:
1/4 cup Parmesan cheese
2 tablespoons butter, softened
1 tablespoon and 1-1/2 teaspoons mayonnaise
1 tablespoon fresh lemon juice
1/8 teaspoon dried basil
1/8 teaspoon ground black pepper
1/8 teaspoon onion powder
1/8 teaspoon celery salt
1 pound tilapia fillets
 

Directions:
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 4 servings.

Serving Size: 1 serving

can be made even healthier with the versions of the ingredients you use like ff, low-sodium, etc.

 

This entry was posted on Wednesday, March 18th, 2009 at 1:23 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

5 Responses to “healthy recipe for Tilapia”

1. txfire76 Says:
   March 18, 2009 at 1:26 pm   

   Nutritional Info
   Servings Per Recipe: 4
   Amount Per Serving
   Calories: 177.2
   Total Fat: 10.3 g
   Cholesterol: 63.7 mg
   Sodium: 226.0 mg
   Total Carbs: 1.8 g
   Dietary Fiber: 0.0 g
   Protein: 18.7 g

   
   
2. Madtitan Says:
   March 18, 2009 at 1:35 pm   

   definitely have to give this a try.

   
   
3. Serb4ever Says:
   March 18, 2009 at 1:36 pm   

   Pls don’t get me wrong…. I would call this "yummy" recipe for tilapia…
   Healthy recipe would be if u ditched all that butter and mayo in garbage just before u put it on…
   Unless u are on some Keto diet this is not the best for weight loss… Now, tinny bit of extra virgin olive oil with garlic and parsley and some lemon juice would do wonders to tasteless fish too…
   Keep your eyes on hidden calories!!!
   Have a great day!
   D.

   
   
4. Lift247 Says:
   March 18, 2009 at 1:37 pm   

   Thanks for the recipe. Talipia is awesome. Definitely a more economical option than the salmon I like. Good stuff.

   
   
5. txfire76 Says:
   March 18, 2009 at 1:38 pm   

   that’s why I put the lil note at the bottom on how to make it healthier

   
   
6. fitclubmom Says:
   March 18, 2009 at 2:34 pm   

   Yummy! I will have to try this!

   
   

Leave a Reply