Baked Parmesan Tilapia

Teresa Jacobson

By
@foundmyzen

This is a mild baked fish that will not only appeal to those that maybe don't like seafood but also to those that do. Using Greek yogurt lowers the carbs so this is a perfect dish for diabetics or those on a low-carb diet. But best of all...it's DELICIOUS!!


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Rating:
★★★★★ 1 vote
Comments:
Serves:
4
Prep:
15 Min
Cook:
15 Min
Method:
Bake

Ingredients

1 c
instant mashed potato flakes
1 c
grated parmesan cheese (like kraft)
2 Tbsp
dried parsley flakes
1 Tbsp
greek seasoning
1 c
plain greek yogurt (or regular plain yogurt)
1 Tbsp
greek seasoning
4
tilapia filets

Step-By-Step

1Preheat oven to 375 degrees F. Line a shallow pan with foil and spray with nonstick spray.
2In one shallow dish (or a large ziploc), combine potato flakes, grated parmesan, parsley flakes, and Greek seasoning.
3In a separate shallow dish, combine Greek yogurt and Greek seasoning.
4Dip each side of tilapia filet in yogurt mixture and then into parmesan mixture. Place on prepared baking sheet. Bake for 10-15 minutes or until fish is flaky but not dried out.
5Nutritional information: per serving
Calories 290
Total Fat 9.9g Saturated Fat 4.9g
Cholesterol 79mg
Sodium 778mg
Total Carbs 16.2g Dietary Fiber 1.4g Sugar 2.4g
Protein 33.8g

About this Recipe

Course/Dish: Fish, Seafood
Main Ingredient: Fish
Regional Style: American
Dietary Needs: Diabetic, Low Fat, Low Carb
Other Tags: Quick & Easy, Healthy