Baked Parmesan Tilapia

2
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!!

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

How to Make Baked Parmesan Tilapia

Step-by-Step

  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




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