Roasted Parmesan Tilapia

Tilapia is highly valued as a fish source due to its many beneficial qualities, which are attributed to its wealth of nutrients, vitamins, and minerals, including significant amounts of protein, omega-3 fatty acids, selenium, phosphorous, potassium, vitamin B12, niacin, vitamin B6, and pantothenic acid.

 

 

Roasted Parmesan Tilapia

Total Time: 35 minutes

Serving Size: 6

Calories per serving: 279.34

Fat per serving: 15.1g 23%

Saturated fat per serving: 7.55g 38%

Carbs per serving: 2.87g <1%

Protein per serving: 33.59g 67%

Fiber per serving: 0.18g <1%

Sugar per serving: 0.75g

Sodium per serving: 259.35mg 11%

Ingredients

  • 2 lbs tilapia fillets
  • 2 Tbs lemon juice, freshly squeezed
  • 1/2 cup grated parmesan cheese
  • 4 Tbs butter, room temperature
  • 3 Tbs Mayonnaise (without added carbs)
  • 3 Tbs green onions (chopped)
  • seasoned herbs
  • 1/4 tsp dried basil
  • salt and black pepper (per taste)

Instructions

  1. Preheat oven to 350 degrees.
  2. In buttered baking lay fillets in single layer.
  3. Brush top with lemon juice.
  4. Combine chopped onions, cheese, butter, mayonnaise and seasonings in a deep bowl. Mix well with fork.
  5. Bake fish 10 to 20 minutes or until fish just starts to flake.
  6. Spread fish with cheese mixture and bake until golden brown, about 5 minutes more.
  7. Serve hot.
http://agirlcalledjack.com/roasted-parmesan-tilapia/

 

1 Comment
  1. Tilapia is a river catfish that is cheap to produce with massive food miles… not a Seafood, and very much intensively farmed and shipped around the world from Asia.

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