Broiled Tilapia with Parmesan and Herbs
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.
1/2 cup freshly grated Parmesan cheese, divided
2 tablespoons low fat mayonnaise
2 tablespoons Greek-style yogurt or sour cream
2 tablespoons melted unsalted butter
Juice and zest of one small lemon (about 2 tablespoons juice)
1/2 teaspoon dried basil
1/2 teaspoon dried tarragon
1/8 teaspoon onion powder
Sea salt and freshly ground black pepper
4 (6 to 8 ounce) farm-raised tilapia fillets
- 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 15–20 minutes.
- Preheat broiler.
- Place fillets on a foil-lined broiler pan.
- Spoon a few tablespoons marinade on top and sprinkle with remaining Parmesan.
- Broil 4–6 inches from heat for 5–8 minutes or until topping is lightly browned.
- The fish is ready when it flakes easily with a fork.
Per serving (about 9oz/246g-wt.): 290 calories (110 from fat), 12g total fat, 7g saturated fat, 44g protein, 2g total carbohydrate (0g dietary fiber, 1g sugar), 125mg cholesterol, 560mg sodium