Baked Parmesan Tilapia

Teresa Jacobson


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's DELICIOUS!!


★★★★★ 1 vote

15 Min
15 Min


  • 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

How to Make Baked Parmesan Tilapia


  1. Preheat oven to 375 degrees F. Line a shallow pan with foil and spray with nonstick spray.
  2. In one shallow dish (or a large ziploc), combine potato flakes, grated parmesan, parsley flakes, and Greek seasoning.
  3. In a separate shallow dish, combine Greek yogurt and Greek seasoning.
  4. Dip 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.
  5. Nutritional 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

Printable Recipe Card

About Baked Parmesan Tilapia

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

Show 3 Comments & Reviews

27 Stuffed Food Recipes

27 Stuffed Food Recipes

From appetizers to meat and baked treats, stuffed recipes are fun. Stuffed peppers are always a winner but other dishes can be stuffed too. Crescent dough can be stuffed with pretty much anything. Turn a basic chicken breast into something special by stuffing it with cheese and bacon. Stuffed shells are traditionally Italian but give […]

11 Easy Fish Taco Recipes

11 Easy Fish Taco Recipes

For all our fellow taco-lovers out there, you need to check out these recipes. Not only is fish a healthier option for Taco Tuesday, but it also helps switch things up. Plus, there are so many options! From beer battered to grilled to pan seared, fish tacos are a delicious addition to your taco rotation.

8 Turkey Burgers That Won’t Have You Missing Ground Beef

8 Turkey Burgers That Won’t Have You Missing Ground Beef

Looking to eat less red meat in the new year, but craving a burger? Try making turkey burgers. We know ground turkey can be bland. So how does it make a good burger that’ll satisfy a burger craving? By adding toppings and seasonings, you can make a moist turkey burger that will suit your taste […]