Broiled Tilapia with Parmesan and Herbs

Broiled Tilapia with Parmesan and Herbs

Brian CampbellCamfam Cookery
Easy and quick Tilapia with a nice lemon flavor and a soft-crunch.
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Prep Time 20 minutes
Cook Time 8 minutes
Course Main Course, Seafood
Cuisine American
Servings 4
Calories 296 kcal

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
  • tsp onion powder
  • ¼ tsp fine sea salt
  • 4 tilapia fillets 6 to 8 ounce farm-raised
  • 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
Keyword Healthy, Keto, Seafood

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