Monday, January 30, 2012

Parmesan Broiled Tilapia

Makes two servings.

2 Tilapia Fillets (2 ten ounce filets to yield 7 ounces,
if frozen be sure to thaw fully before cooking)
1 tablespoons Light Mayonnaise
3 Tablespoons Shredded Parmesan Cheese
2 to 4 sprigs of fresh Dill
1/2 tsp Garlic Powder
Black Pepper to taste
Non-Stick Cooking Spray

Per serving:

One leanest serving
1 fat serving
3 condiments


1. Place Mayonnaise and Parmesan Cheese in a small bowl, mix with a spoon until well combined. 

2. Cover a cookie sheet with aluminum and spray with Pam Non-Stick Cooking Spray.

3. Set oven to Broil on High (if you have that option)

4. Place Tilapia fillets onto cookie sheet, about 2 inches apart.

5. Divide the Cheese mixture and spread half onto each fillet with a spoon, using the back of the spoon to distribute evenly over fish.

6. Rub dill between your fingers to separate and sprinkle 1 to 2 sprigs over each fillet.

7. Sprinkle each fillet with half of the Garlic powder or Garlic Salt and desired amount of Black Pepper.

8. Place cookie sheet into oven about 6" below the broiler. (I used the first level down from the top).

9. Watch fish carefully. Depending on the weight of the fillets it will take between 5-7 minutes to cook fully.  When you notice the cheese starting to brown, check fish every 30 seconds to see if it's done. Fish will flake easily with a fork when fully cooked.

10. Turn broiler off and leave fish in oven about 5 minutes. (this is optional, but will ensure it's cooked all the way and give you a chance to finish the rest of your preparation)

11. Remove from oven and serve with salad or steamed vegetables.  Enjoy!

Makes 2 servings.


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