Main DishesAugust 29, 2013
Calories
440
Sodium
679mg
28% DV
Fat
16g
25% DV
Protein
71g
143% DV
Carbs
8g
2% DV
Fiber
2g
11% DV
Parmesan Talapia
1
4
1/2 cup Parmesan cheese, freshly grated
1/4 cup real butter, softened
3 tablespoons greek yogurt
zest of 1 lemon
juice of 1 lemon
1/4 cup fresh herbs, minced (I use parsley and basil)
1/4 teaspoon ground black pepper
1/4 teaspoon garlic powder
1/8 teaspoon celery salt
2 pounds tilapia fillets
salt & pepper
1/4 cup real butter, softened
3 tablespoons greek yogurt
zest of 1 lemon
juice of 1 lemon
1/4 cup fresh herbs, minced (I use parsley and basil)
1/4 teaspoon ground black pepper
1/4 teaspoon garlic powder
1/8 teaspoon celery salt
2 pounds tilapia fillets
salt & pepper
Preheat the broiler.
Grease a sheet pan (preferably with sides) with olive oil.
Mix together well the Parm, butter, mayo, lemon zest and juice, basil, 1/4 tsp black pepper, onion powder, and celery salt. Set aside.
Rinse and pat tilapia filets dry. Lay filets on greased pan. Season both sides with a bit of salt and pepper.
Broil a few inches away from the heat for 2 minutes on one side.
Flip and broil for 2 minutes on the other side.
Remove from oven and generously spread the Parm topping on top.
Broil for 2 more minutes or until golden on top. Fish is done when easily flakes. Do not overcook.
Nutritions
Calories
440
Sodium
679mg
28% DV
Fat
16g
25% DV
Protein
71g
143% DV
Carbs
8g
2% DV
Fiber
2g
11% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat7g36%
Polysaturated Fat4g29%
Monosaturated Fat4g28%
Cholesterol153mg51%
Sodium679mg28%
Potassium178mg5%
Protein71g143%
% DAILY VALUE*
Total Carbohydrate
Fiber2g11%
Sugar4g9%
Vitamin A274IU5%
Vitamin B62mg119%
Vitamin C3mg5%
Calcium449mg44%
Iron2mg14%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.