Best 7 Healthier Broiled Tilapia Parmesan Recipes

facebook share image   twitter share image   pinterest share image   E-Mail share image

In the culinary world, "Tilapia Parmesan" has become synonymous with a delectable seafood dish that tantalizes taste buds with its crispy Parmesan crust and tender, flaky fish. However, traditional preparations often rely on deep frying or excessive butter, compromising the healthfulness of this culinary delight. This article embarks on a journey to discover a healthier rendition of this classic recipe, transforming "Tilapia Parmesan" into a guilt-free culinary masterpiece. Join us as we explore innovative techniques and wholesome ingredients that retain the dish's delectable flavors while promoting a healthier lifestyle.

Here are our top 7 tried and tested recipes!

BROILED TILAPIA PARMESAN



Broiled Tilapia Parmesan image

Flavorful recipe for this farm raised fish that is easy and done in minutes! The fish is broiled with a creamy cheese coating for an impressive flavor and texture.

Provided by Phoebe

Categories     Seafood     Fish     Tilapia

Time 15m

Yield 8

Number Of Ingredients 9

½ cup Parmesan cheese
¼ cup butter, softened
3 tablespoons mayonnaise
2 tablespoons fresh lemon juice
¼ teaspoon dried basil
¼ teaspoon ground black pepper
⅛ teaspoon onion powder
⅛ teaspoon celery salt
2 pounds tilapia fillets

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



Broiled Tilapia Parmesan image

Delicious and quick, this dish is a great way to get more fish into your healthy meal plan! We think this baked tilapia recipe can't be beat!

Categories     Fish     Italian     Italian Fish     Dinner     Fish Dinner

Yield 4

Number Of Ingredients 9

1/4 cup Parmesan cheese
2 tablespoons butter, softened
1 tablespoon and 1-1/2 teaspoons reduced-fat mayonnaise
1 tablespoon fresh lemon juice
1/8 teaspoon dried basil
1/8 teaspoon ground black pepper
1/8 teaspoon onion powder
1/8 teaspoon celery seed
1 pound tilapia fillets

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 overcook the fish.
  • Makes 4 servings.

Nutrition Facts : Nutritional Info Servings Per Recipe 4 Amount Per Serving Calories

BROILED TILAPIA WITH PARMESAN



Broiled Tilapia With Parmesan image

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

2 lbs tilapia fillets
3 tablespoons extra virgin olive oil
1/2 cup parmesan cheese, shredded
3 tablespoons light mayonnaise
2 tablespoons fresh lemon juice
1/2 teaspoon garlic powder
1/2 teaspoon black pepper
1/4 teaspoon dried basil
1/4 teaspoon cayenne pepper
1/8 teaspoon onion salt
1/8 teaspoon celery seed

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

BROILED PARMESAN TILAPIA



Broiled Parmesan Tilapia image

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

6 tilapia fillets (6 ounces each)
1/4 cup grated Parmesan cheese
1/4 cup reduced-fat mayonnaise
2 tablespoons lemon juice
1 tablespoon butter, softened
1 garlic clove, minced
1 teaspoon minced fresh basil or 1/4 teaspoon dried basil
1/2 teaspoon seafood seasoning

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

HEALTHIER BROILED TILAPIA PARMESAN



Healthier Broiled Tilapia Parmesan image

This is my favorite tilapia recipe ever! I want to eat it every day. I make it a little healthier by using lite mayo and less butter.

Provided by MakeItHealthy

Categories     Seafood     Fish     Tilapia

Time 15m

Yield 8

Number Of Ingredients 9

½ cup Parmesan cheese
⅛ cup butter, softened
3 tablespoons light mayonnaise
2 tablespoons fresh lemon juice
¼ teaspoon dried basil
¼ teaspoon ground black pepper
⅛ teaspoon onion powder
⅛ teaspoon celery salt
2 pounds tilapia fillets

Steps:

  • Preheat oven broiler. Grease broiling pan or line with aluminum foil.
  • Mix Parmesan cheese, butter, mayonnaise, and lemon juice together in a small bowl. Season with dried basil, pepper, onion powder, and celery salt. Mix well and set aside. Arrange fillets in a single layer on prepared pan.
  • Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil for 2 or 3 minutes more. Remove fillets from oven and cover with Parmesan mixture on top side. Broil until fish flakes easily with a fork, about 2 minutes.

Nutrition Facts : Calories 180.2 calories, Carbohydrate 1.1 g, Cholesterol 56 mg, Fat 7.7 g, Fiber 0.1 g, Protein 25.3 g, SaturatedFat 3.3 g, Sodium 230.7 mg, Sugar 0.4 g

LEMON AND BUTTER BROILED TILAPIA FILLETS



Lemon and Butter Broiled Tilapia Fillets image

This broiled tilapia is seasoned butter, lemon juice, and garlic. Serve with rice or steamed broccoli for a delicious and nutritious meal.

Provided by Diana Rattray

Categories     Entree     Dinner

Time 32m

Yield 4

Number Of Ingredients 6

1/4 cup melted butter
1/4 cup lemon juice
1/4 cup low-sodium soy sauce
1 1/2 pounds tilapia
1 teaspoon garlic powder, or 2 minced cloves of garlic
1 teaspoon paprika

Steps:

  • Gather the ingredients.
  • Combine the melted butter, lemon juice, and soy sauce in a small bowl.
  • Place the fillets on a dish, sprinkle with garlic powder, and pour the marinade over the fillets. Turn to coat and let stand for 10 minutes.
  • Heat the broiler to 500 F. Oil the rack of the broiler pan and place it in the oven about 4 inches from the heat source. Heat until the pan is very hot.
  • Carefully place the fish on the broiler pan and broil for about 3 to 5 minutes on each side-depending on thickness-or until the fish flakes easily with a fork. For fillets that are thinner than 1/2-inch, do not turn.
  • Once done, sprinkle the fillets with paprika.
  • Serve with your choice of sides and enjoy.

Nutrition Facts : Calories 335 kcal, Carbohydrate 3 g, Cholesterol 127 mg, Fiber 0 g, Protein 46 g, SaturatedFat 9 g, Sodium 764 mg, Sugar 0 g, Fat 16 g, ServingSize 4 servings, UnsaturatedFat 0 g

BROILED TILAPIA PARMESAN



Broiled Tilapia Parmesan image

Yield 4

Number Of Ingredients 0

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 overcook the fish. Makes 4 servings.

Nutrition Facts : Nutritional Info Servings Per Recipe 4 Amount Per Serving Calories

Tips:

  • Choose a flaky white fish: Tilapia is a great choice, but you can also use cod, halibut, or flounder.
  • Use fresh herbs: Fresh herbs like parsley, thyme, and basil add a lot of flavor to the dish.
  • Don't overcook the fish: Tilapia is a delicate fish, so it's important to cook it just until it's opaque in the center.
  • Use a good quality Parmesan cheese: The better the Parmesan cheese, the better the dish will taste.
  • Serve immediately: Broiled tilapia parmesan is best served immediately, so that the fish is hot and crispy.

Conclusion:

Broiled tilapia parmesan is a delicious and healthy meal that's perfect for a weeknight dinner. It's easy to make and can be tailored to your own taste preferences. With a few simple tips, you can make a broiled tilapia parmesan that's sure to impress your family and friends.

Related Topics