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Broiled Tilapia with Parmesan and Herbs
Camfam Cookery
Easy and quick Tilapia with a nice lemon flavor and a soft-crunch.
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Prep Time
20
minutes
mins
Cook Time
8
minutes
mins
Course
Main Course, Seafood
Cuisine
American
Servings
4
Calories
296
kcal
Ingredients
1x
2x
3x
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
I
Nutrition
Serving:
1
fillet
Calories:
296
kcal
Carbohydrates:
5
g
Protein:
39
g
Fat:
14
g
Saturated Fat:
7
g
Polyunsaturated Fat:
2
g
Monounsaturated Fat:
3
g
Trans Fat:
0.2
g
Cholesterol:
112
mg
Sodium:
515
mg
Potassium:
600
mg
Fiber:
1
g
Sugar:
1
g
Vitamin A:
306
IU
Vitamin C:
14
mg
Calcium:
151
mg
Iron:
1
mg
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