Best 5 Healthier Broiled Tilapia Parmesan Recipes
Tilapia Parmesan is a classic dish loved by many for its crispy parmesan crust and tender, flaky fish. This recipe offers a healthier version of the traditional dish, using simple ingredients and broiling instead of frying. The result is a flavorful and satisfying meal that is also good for you.
This recipe includes variations for a classic Parmesan crust, a flavorful lemon-herb crust, and a spicy chili-lime crust. Each variation offers a unique flavor profile that will tantalize your taste buds. Whether you prefer the classic cheesy flavor of Parmesan, the zesty brightness of lemon and herbs, or the bold heat of chili and lime, this recipe has something for everyone.
In addition to the three crust variations, this recipe also includes instructions for preparing the tilapia with or without skin. Whether you prefer the crispy texture of skin-on tilapia or the delicate flavor of skinless tilapia, this recipe has you covered.
With its customizable crust options and easy-to-follow instructions, this recipe is perfect for busy weeknights or special occasions. So gather your ingredients, preheat your oven, and get ready to enjoy a delicious and healthy Tilapia Parmesan meal.
PARMESAN-BROILED TILAPIA
I love that simple Parmesan cheese brings such richness to an otherwise mild-tasting fish. It's one dish where leftovers are never a problem! -Tracy Locken, Gillette, Wyoming
Provided by Taste of Home
Categories Dinner
Time 15m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- In a small bowl, mix the first 7 ingredients. Arrange fillets in a 15x10x1-in. baking pan coated with cooking spray. Spread cheese mixture over fish., Broil 4 in. from heat 4-5 minutes or until topping is lightly browned and fish flakes easily with a fork, rotating pan halfway for more even browning. Serve with lemon wedges.
Nutrition Facts : Calories 306 calories, Fat 18g fat (9g saturated fat), Cholesterol 115mg cholesterol, Sodium 381mg sodium, Carbohydrate 2g carbohydrate (0 sugars, Fiber 0 fiber), Protein 35g protein.
BROILED PARMESAN TILAPIA
Even picky families will change their minds about eating fish with this toasty, cheesy Parmesan-coated entree. I serve it with mashed cauliflower and a green salad for a low-carb meal everyone loves. -Trisha Kruse, Eagle, Idaho
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 6 servings.
Number Of Ingredients 8
Steps:
- Place fillets on a broiler pan coated with cooking spray. In a small bowl, combine remaining ingredients; spread over fillets., Broil 3-4 in. from the heat for 10-12 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 207 calories, Fat 8g fat (3g saturated fat), Cholesterol 94mg cholesterol, Sodium 260mg sodium, Carbohydrate 2g carbohydrate (1g sugars, Fiber 0 fiber), Protein 33g protein. Diabetic Exchanges
BROILED TILAPIA PARMESAN
Steps:
- Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.
- In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
- Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.
Nutrition Facts : Calories 224.4 calories, Carbohydrate 0.8 g, Cholesterol 63.3 mg, Fat 12.8 g, Fiber 0.1 g, Protein 25.4 g, SaturatedFat 5.4 g, Sodium 220.5 mg, Sugar 0.2 g
BROILED TILAPIA PARMESAN
This is a wonderful recipe that will work with any white fish. I prefer the Tilapia, as it is so mild. This is quick and easy. We serve it with Jasmine Rice, and Black Beans!
Provided by ElvisPresley99
Categories Tilapia
Time 15m
Yield 4-6 serving(s)
Number Of Ingredients 9
Steps:
- Preheat your oven's broiler.
- Grease a broiling pan or line pan with aluminum foil.
- In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice.
- Season with dried basil, pepper, onion powder and celery salt.
- Mix well and set aside.
- Arrange fillets in a single layer on the prepared pan.
- Broil a few inches from the heat for 2 to 3 minutes.
- Flip the fillets over and broil for a couple more minutes.
- Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side.
- Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork.
- Be careful not to over cook the fish.
BROILED TILAPIA WITH PARMESAN
This was inspired by Kittencal's Broiled Parmesan Tilapia. I needed to make some adjustments to make a little bit healthier.
Provided by Jencathen
Categories < 15 Mins
Time 14m
Yield 4-6 serving(s)
Number Of Ingredients 11
Steps:
- Set oven to broil.
- Spray Pam on large baking sheet.
- In a small bowl combine the rest of the ingredients. Mix well.
- Arrange fillets in a single layer on baking sheet.
- Broil for 2-3 minutes.
- Turn the fish over and broil 2-3 minutes more.
- Remove from oven and top with Parmesan mixture, only the tops.
- Return to oven and broil until golden brown on top and fish flakes easily. This takes about 3 minutes.
Nutrition Facts : Calories 403.5, Fat 21.3, SaturatedFat 5.5, Cholesterol 128.4, Sodium 399.6, Carbohydrate 2.6, Fiber 0.2, Sugar 0.8, Protein 50.6
Tips:
- Choose the right tilapia fillets. Look for fillets that are firm and white, with no brown or yellow spots.
- Season the tilapia fillets simply. Salt, pepper, and garlic powder are all you need to bring out the natural flavor of the fish.
- Use a light coating of olive oil. This will help the tilapia fillets to cook evenly and prevent them from sticking to the baking sheet.
- Broil the tilapia fillets for 8-10 minutes, or until they are cooked through. The fish should be opaque and flake easily with a fork.
- Top the tilapia fillets with Parmesan cheese and bread crumbs. This will give them a crispy, golden-brown crust.
- Broil the tilapia fillets for an additional 2-3 minutes, or until the cheese is melted and bubbly.
- Serve the tilapia fillets immediately. They are best enjoyed hot out of the oven.
Conclusion:
This healthier broiled tilapia parmesan is a delicious and easy-to-make weeknight meal. It is a great way to get your family to eat more fish, and it is also a good source of protein, omega-3 fatty acids, and calcium. Serve it with your favorite sides, such as roasted vegetables, quinoa, or rice.
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