Tuesday, October 9, 2012

Tilapia Parmesan

The famous Broiled Tilapia Parmesan recipe on Allrecipes has been a favorite dinner of mine for a very long time now. Through the years, I've tweaked it until it fitted my personal taste: which of course means the addition of garlic and MORE sauce!  The sauce is the best part of the dish, and the recipe on Allrecipes skimps on the sauce (in my gluttonous opinion).  Obviously though, if you increase the amount of sauce, you drastically increase the calories and fat too.  Yet I have managed to do the impossible:  create a Tilapia Parmesan recipe that has way more sauce, but is still very diet friendly!  You are welcome!

Tilapia Parmesan
Makes 2 Servings

1 lb Tilapia Fillets
2 Garlic Cloves, minced
1/2 c. Freshly Grated Parmesan Cheese
1 1/2 tbsp Sour Cream
1 1/2 tbsp Mayonnaise
2 tbsp Butter, softened
Juice of 1/2 a Lemon
Pinch or two of Cayenne Pepper
1/4 tsp Dried Basil
Salt, & Pepper


1. Preheat the oven broiler and line a lipped baking pan with aluminum foil. Make sure the top rack of the oven is close to the broiler.

2. In a small bowl combine the garlic, sour cream, mayonnaise, butter, lemon, cayenne pepper, basil, salt, and pepper. Cream together and put in the fridge until ready to use.

3. Arrange fillets in a single layer on the pan, vein-side down.  Broil for 2 1/2 minutes.

4. Flip fillets over and broil for an additional 2 1/2 minutes.

5. Remove fillets from oven, and cover the fillets with all the Parmesan Cheese sauce. Sprinkle liberally with paprika.

6. Return to oven and broil for 2 additional minutes, or until the sauce has started to brown and the fish flakes easily with a fork. 

Serving Size: One 4 oz Fillet smothered in half the sauce
Calories: 309
Carbs: 4
Fat: 20
Protein: 32


*Be careful not to overcook the fish! 

*Rinsing the fish fillets with water (and patting dry) before cooking often helps reduce the fishy smell and taste.

*If you need more, this recipe is easily doubled or tripled!

*Use Parmesan (or Romano or something similar) that you have to grate yourself; it makes all the difference.

*Taste test the sauce before you put it on to the fish--you might want to add more lemon, cayenne pepper, salt, etc.

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