Tilapia Parmesan
I got this from recipezaar and looking at the protein content thought you guys might like it as well.
Nutrition Facts | ||
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Serving Size 1 (276g) Recipe makes 4 servings 1/4 teaspoon seasoning salt |
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Calories 420 | ||
Calories from Fat 203 | (48%) | |
Amount Per Serving | %DV | |
Total Fat 22.6g | 34% | |
Saturated Fat 11.3g | 56% | |
Monounsaturated Fat 6.1g | ||
Polyunsaturated Fat 3.4g | ||
Trans Fat 0.0g | ||
Cholesterol 157mg | 52% | |
Sodium 472mg | 19% | |
Potassium 729mg | 20% | |
Total Carbohydrate 4.2g | 1% | |
Dietary Fiber 0.2g | 0% | |
Sugars 1.1g | ||
Protein 50.7g | 101% |
Ingredients
- 2 lbs tilapia fillets (orange roughy, cod or red snapper can be substituted)
- 2 tablespoons lemon juice
- 1/2 cup grated Parmesan cheese
- 4 tablespoons butter, room temperature
- 3 tablespoons mayonnaise
- 3 tablespoons finely chopped green onions
- 1/4 teaspoon seasoning salt (I like Old Bay seasoning here)
- 1/4 teaspoon dried basil
- black pepper
- 1 dash hot pepper sauce
Directions
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Preheat oven to 350 degrees.
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In buttered 13-by-9-inch baking dish or jellyroll pan, lay fillets in single layer.
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Do not stack fillets.
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Brush top with juice.
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In bowl combine cheese, butter, mayonnaise, onions and seasonings.
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Mix well with fork.
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Bake fish in preheated oven 10 to 20 minutes or until fish just starts to flake.
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Spread with cheese mixture and bake until golden brown, about 5 minutes.
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Baking time will depend on the thickness of the fish you use.
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Watch fish closely so that it does not overcook.
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Makes 4 servings.
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Note: This fish can also be made in a broiler.
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Broil 3 to 4 minutes or until almost done.
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Add cheese and broil another 2 to 3 minutes or until browned.