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baked parmesan tilapia

(1 rating)
foundmyzen avatar
Recipe by
Teresa Jacobson
@foundmyzen
New Orleans, LA

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!!

(1 rating)
yield 4 serving(s)
prep time 15 Min
cook time 15 Min
method Bake

Ingredients For baked parmesan tilapia

  • 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
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