Do you enjoy eating fish? Yes, no, maybe so??  I think Tilapia is one of the most mild flavored fish around.  My kids even LOVE it! Which shocks me, because I don’t think I would have touched it with a 10-foot pole as a kid.  I’m not sure how they’d love it prepared just any old way, but they (and my husband and I) looooove this recipe! We do something really similar with salmon too. 

I love me some quick dinners and this one is a breeze to whip up – and cooks in a flash!  The subtle lemon and crispy parmesan top are the star of the show!  And have you ever looked at the nutrition of tilapia? It’s super low fat and really high protein! I love that cause then I have even more flexibility with how I “spend” the rest of my macros for the day!  

I hope you’ll give this one a try – even if you’re on the fence about fish. Come back and leave a comment and let me know how you like it!

Yield: 5 servings

Parmesan Crusted Tilapia

Parmesan Crusted Tilapia

Prep Time 10 minutes
Cook Time 10 minutes
Additional Time 5 minutes
Total Time 25 minutes

Ingredients

  • 1.5 lbs raw tilapia filets (thawed)
  • 2 tablespoons (28 g) butter, softened to room temperature (don’t melt)
  • 3 tablespoons (45 g) lite mayo
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • ⅛ teaspoon onion powder
  • ⅛ teaspoon garlic powder
  • ¼ teaspoon oregano (or other savory herb)
  • 1 tablespoon fresh lemon juice
  • ⅓ cup (40 g) parmesan cheese  (powdered kind in bottle)

Instructions

Pre-heat oven to 400 degrees F. 

Line a 11x17 baking sheet with tin foil (turning up the edges so juices don’t run and your pan stays cleaner).  Lightly coat with spray grease. 

In a small bowl combine room temperature butter, mayo, salt, pepper, black pepper, onion powder, garlic powder, oregano, lemon juice and parmesan cheese. Mix until smooth.  

Place thawed tilapia filets on the greased foil, top with the parmesan mixture to coat the top of the filet.  Place in 400 degree F oven - bake for about 10-12 minutes depending on the thickness of the filets.  To check fish for doneness see if it flakes with a fork.  Once it’s cooked - stick it under the broiler for 1-3 minutes (watching closely so it’ doesn’t burn) and just get it nice and golden brown. This step makes the fish even better! That little browning adds a whole lot of flavor and deliciousness. Enjoy!

Notes

MFP Reference: 

“Biceps After Babies Parmesan Crusted Tilapia” 

 

Cal 211 C 1 g F 11 g P 27 g  

PRO TIP: Serving size is 5 for this recipe. Since cook times vary and other factors can affect the weight of your food. You can weigh the cooked weight of the meal in grams and subtract the weight of the pan and divide that by 5 (servings) to see how many grams one serving is. 

In case you want to create your own recipe from this with your personal adaptations/preferences in MyFitnessPal (Login to MFP >Recipes > Add Recipe Manually > Copy &  Paste list of ingredients). Here is a list of ingredients that you can copy and paste into MFP and put in the quantity you desire (it works best to copy and paste on a web browser vs app).

Tilapia filets
Butter
Lite mayo
Salt
Ground black pepper
Onion powder
Garlic powder
Oregano
Lemon juice
Parmesan cheese

Nutrition Information:

Serving Size:

5 servings

Amount Per Serving: Calories: 211Total Fat: 11gCarbohydrates: 1gProtein: 27g

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One thought on “Parmesan Crusted Tilapia

  • pornpicsNovember 16, 2020 at 3:54 PM

    Wish you good health, dear

    Reply

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