Parmesan Crusted Tilapia

I was looking for a light and healthy dish I could make for dinner, and came across a recipe online for broiled Parmesan Tilapia.  I made a few changes to suit my tastes, and was delighted with the delicious results!  If tilapia is not your favorite fish, this would recipe also taste amazing on rockfish or cod!  Although the spice combination is very simple, the savory old bay and cayenne spice really kick the flavor up a notch in this dish.  This is an easy dinner to make on the fly, as most of the ingredients can be found on hand and the entire meal takes about 25 minutes to make.  I decided to accompany my broiled tilapia with a quick saute of asparagus tips and mushrooms in olive oil and butter, then I drizzled it with a few drops of balsamic vinaigrette.  Although this recipe does not taste low calorie- the total calories are only 350 (225 for the fish, 125 for the asparagus)! Right on!  I hope you enjoy this healthy, fast, and easy recipe.
 
 
Ingredients: (4 servings)
 
For the Fish:
 
1/4 cup Parmesan cheese
1 tablespoon fresh lemon juice
1
 tablespoon and 1-1/2 teaspoons mayonnaise
2 tablespoons butter, softened
2 teaspoons old bay
1/2 teaspoon cayenne pepper
1 teaspoon parsley
1 pound tilapia fillets
 
 
For the side:
 
1 bundle asparagus, trimmed
1/2 cup sliced baby bella mushrooms
1 tablespoon butter
1 tablespoon olive oil
salt and freshly ground pepper
1 tablespoon balsamic vinaigrette (or to taste)
 
To begin, Preheat your oven to broil and move oven rack to the top rung. Line broiling pan with aluminum foil.  Season the tilapia fillets with salt and pepper.
 
 

In a small bowl, mix together the Old bay, cayenne, parsley, Parmesan cheese, butter, mayonnaise and lemon juice. Mix well and set aside.

Arrange fillets in a single layer on the prepared pan. Broil for 2 to 3 minutes on one side, then flip the fillets over and broil for 2 to 3 minutes on the other side. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side.
 
 
Finally, Broil for 2 more minutes or until the topping is browned and the fish flakes easily with a fork.
 
 
Meanwhile, add the butter and olive oil to a skillet over medium heat.  Add the mushrooms, asparagus, salt and pepper.  Sautee for about 7 minutes, or until al dente.
 
 
Finally garnish the side with a drizzle of balsamic vinaigrette. Serve hot and enjoy!
 
 
-Chef Hallie
 
Parmesan Tilapia
Serves 4
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Total Time
30 min
Total Time
30 min
Ingredients
  1. 1/4 cup Parmesan cheese
  2. 1 tablespoon fresh lemon juice
  3. 1 tablespoon and 1-1/2 teaspoons mayonnaise
  4. 2 tablespoons butter, softened
  5. 2 teaspoons old bay
  6. 1/2 teaspoon cayenne pepper
  7. 1 teaspoon parsley
  8. 1 pound tilapia fillets
For the side
  1. 1 bundle asparagus, trimmed
  2. 1/2 cup sliced baby bella mushrooms
  3. 1 tablespoon butter
  4. 1 tablespoon olive oil
  5. salt and freshly ground pepper
  6. 1 tablespoon babalsamic vinaigrette (or to taste)
Instructions
  1. To begin, Preheat your oven to broil and move oven rack to the top rung. Line broiling pan with aluminum foil. Season the tilapia fillets with salt and pepper.
  2. In a small bowl, mix together the Old bay, cayenne, parsley, Parmesan cheese, butter, mayonnaise and lemon juice. Mix well and set aside.
  3. Arrange fillets in a single layer on the prepared pan. Broil for 2 to 3 minutes on one side, then flip the fillets over and broil for a couple more minutes on the other side. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side.
  4. Finally, Broil for 2 more minutes or until the topping is browned and the fish flakes easily with a fork.
  5. Meanwhile, add the butter and olive oil to a skillet over medium heat. Add the mushrooms, asparagus, salt and pepper. Sautee for about 7 minutes, or until al dente.
  6. Finally garnish the side with a drizzle of balsamic vinaigrette. Serve hot and enjoy!
Adapted from allrecipes
Adapted from allrecipes
Half Baked Cooks http://halfbakedcooks.com/

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