Broiled Tilapia with Parmesan and Herbs
Easy and quick Tilapia with a nice lemon flavor and a soft-crunch.
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Ingredients
- ½ cup grated Parmesan cheese divided
- 2 tbsp mayonnaise low-fat
- 2 tbsp Greek-style yogurt or sour cream
- 2 tbsp unsalted butter melted
- 1 oz lemon juice
- zest of 1 small lemon
- ½ tsp dried basil
- ½ tsp dried tarragon
- ⅛ tsp onion powder
- ¼ tsp fine sea salt
- 4 tilapia fillets 6 to 8 ounce farm-raised
- ⅛ tsp ground black pepper or lemon pepper
Instructions
- 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 to 20 minutes.
- Preheat broiler on High.
- Transfer fillets to a foil-lined or parchment-lined broiler pan.
- Spoon a few tablespoons of the mixture on top and sprinkle with the remaining Parmesan.
- Broil 4 to 6 inches from heat.
- Cook for about 7 to 10 minutes until the topping is lightly browned and fish flakes easily with a fork.
- Pull, plate, and serve.
Notes
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Nutrition
Serving: 1filletCalories: 296kcalCarbohydrates: 5gProtein: 39gFat: 14gSaturated Fat: 7gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 0.2gCholesterol: 112mgSodium: 515mgPotassium: 600mgFiber: 1gSugar: 1gVitamin A: 306IUVitamin C: 14mgCalcium: 151mgIron: 1mg
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