Healthier Broiled Tilapia Parmesan

Why You’ll Love This Recipe

• Quick and Easy: With only 15 minutes from start to finish, this dish is ideal for a busy weeknight dinner.
• Lightened-Up Flavor: By using light mayonnaise and reducing butter, the recipe offers a healthier twist without sacrificing flavor.
• Nutritious: Tilapia is a lean source of protein, making this a great option for a healthy meal.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 1/2 cup grated Parmesan cheese
• 3 tablespoons light mayonnaise
• 2 tablespoons unsalted butter, softened
• 2 tablespoons fresh lemon juice
• 1 teaspoon dried basil
• 1 teaspoon dried parsley
• 1/2 teaspoon garlic powder
• 4 tilapia fillets

Directions

1. Prepare the Broiler:

   • Preheat your broiler to high, and line a baking sheet with aluminum foil or parchment paper for easy cleanup.

2. Make the Topping:

   • In a small bowl, combine Parmesan cheese, light mayonnaise, softened butter, lemon juice, dried basil, dried parsley, and garlic powder. Stir until well blended.

3. Prepare the Tilapia:

   • Place the tilapia fillets on the prepared baking sheet. Lightly season the fillets with salt and pepper.

4. Top the Fish:

   • Evenly spread the Parmesan mixture over the tilapia fillets, covering them completely.

5. Broil:

   • Place the baking sheet under the broiler. Broil for 5 to 7 minutes, or until the fish is cooked through and the topping is golden brown and bubbly.

6. Serve:

   • Remove the tilapia from the broiler and serve immediately. Pair it with steamed vegetables or a light salad for a complete meal.

Servings and Timing

• Servings: Approximately 4 servings
• Preparation Time: 5 minutes
• Cooking Time: 5 to 7 minutes
• Total Time: 15 minutes

Variations

• Use a Different Fish: If you prefer, you can substitute tilapia with other white fish like cod or haddock.
• Add Fresh Herbs: For a burst of freshness, top the finished dish with chopped fresh parsley or basil.
• Spicy Kick: Sprinkle some red pepper flakes over the topping for a bit of heat.

Storage/Reheating

• Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
• Reheating: Reheat in the oven at 350°F (175°C) for about 10 minutes, or until heated through.

FAQs

Can I use regular mayonnaise instead of light mayonnaise?

You can, but using light mayonnaise reduces the fat and calorie content, making the dish healthier.

Can I use a different type of cheese?

Yes! You can substitute Parmesan with another hard cheese like Pecorino Romano, but it will alter the flavor slightly.

Can I cook this dish in the oven instead of under the broiler?

Yes, you can bake the fish at 375°F (190°C) for about 15 minutes, or until the fish flakes easily with a fork and the topping is golden.

Can I make this recipe ahead of time?

It’s best to prepare this dish fresh, but you can make the Parmesan topping ahead of time and store it in the refrigerator until ready to use.

Is this recipe gluten-free?

Yes, this recipe is naturally gluten-free as it doesn’t contain any wheat-based ingredients.

Can I use frozen tilapia?

Yes, you can use frozen tilapia, but make sure to thaw it completely before cooking.

Conclusion

Healthier Broiled Tilapia Parmesan is a delicious and lighter take on a classic dish. With its quick prep time and flavorful ingredients, this recipe makes for a satisfying meal that fits into a healthy lifestyle. Whether you’re watching your calorie intake or just craving a tasty seafood dish, this recipe is sure to impress.

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