Thu, May 24 2012
Tilapia Parmesano
This healthy meal is great for fish lovers. Substitute orange roughy, cod or red snapper in this recipe.
Ingredients
2 lb. tilapia fillets (orange roughy, cod or red snapper can be substituted)
2 Tbs. lemon juice
1/2 C. grated Parmesan cheese
4 Tbs. or 1/2 stick butter, room temperature
3 Tbs. mayonnaise
3 Tbs. finely chopped green onions
1/4 tsp. seasoned salt
1/4 teaspoon dried basil
Black pepper to taste
Dash of hot pepper sauce
Nutrition Information
Serving Size 1 (76g)
Recipe makes 4 servings
Calories 297
Calories from Fat 209 (70%)
Amount Per Serving %DV
Total Fat 23.3g 35%
Saturated Fat 5.1g 25%
Monounsaturated Fat 6.3g
Polyunsaturated Fat 10.8g
Trans Fat 0.0g
Cholesterol 26mg 8%
Sodium 610mg 25%
Potassium 75mg 2%
Total Carbohydrate 17.9g 5%
Dietary Fiber 0.7g 2%
Sugars 4.7g
Protein 6.0g 12%
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Preheat oven to 350 degrees. In buttered 13 by 9 inch baking dish, lay fillets in single layer. Do not stack fillets. Brush top with juice. In bowl, combine cheese, butter, mayonnaise, onions and seasonings. Mix well with fork. Bake fish in preheated oven 10 to 20 minutes or until fish just starts to flake. Spread with cheese mixture and bake until golden brown, about 5 minutes. Baking time will depend on the thickness of the fish you use. Watch fish closely so that it does not overcook. Makes 4 servings. Note This fish can also be made in a broiler. Broil 3 to 4 minutes or until almost done. Add cheese and broil another 2 to 3 minutes or until browned.
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