I don’t know how everyone else did over the long weekend… But I MAY have cheated on my diet just a little bit. Oh come on… A few (three 😏) hot dogs, fried fish, pizza, chips, cake… That’s not THAT bad 🙈. And we don’t have to talk about any beer, wine, or cocktails here. This is a FOOD blog! Any calorie laden adult beverages consumed the past few days shall remain nameless. 🤐😁 Besides, I’m about to get right back on track and eat something healthy tonite… Parmesan broiled tilapia!
Now I’m far from what you’d call a health nut… You aren’t going to see any beachbody coaching pages popping up on my Facebook anytime soon, but I do try to be somewhat conscious of what I eat. #MediumlyHealthy , as I like to call it! 😆
Actually, I do pretty good most days. And when I have such a versatile and healthy ingredient to start with, like these beautiful fresh tilapia filets, I like to try and prepare them in an equally healthy way. Fish is so good for you… I don’t see the point of ruining it with a heavy breading or batter, or frying it in a bunch of oil…
That being said, just because you want to eat healthy doesn’t mean you want your food to lack flavor. So tonite I opted to try my own version of a Parmesan crusted fish dish. I started off by seasoning my filets with a good amount of salt and freshly cracked black pepper.
If you were too try and find a Parmesan fish recipe elsewhere, there’s a good chance you’d find one that calls for a decent amount of the grated cheese, as well as butter and mayonnaise. I did some research and that seemed to be the standard combo for most. So I set about lightening my version up by using Greek yogurt instead! Greek yogurt makes a wonderful substitution in many recipes that call for mayo or sour cream. It’s rich and thick and creamy and has such a great tangy flavor! My choice that I always have a huge tub on hand of is Stonyfield Organic Fat Free Greek yogurt. You can use what you like, just make sure it’s PLAIN… No one wants vanilla Parmesan fish! 😝
I combined 2 tablespoons of the yogurt with 3 tablespoons Parmesan cheese, a tablespoon of olive oil and a tablespoon of FRESH lemon juice. Please use fresh juice people… It’s not that hard. I ALWAYS have lemons in stock … So many recipes can benefit from a squeeze of acid. 🍋👌 To that mixture I add about a teaspoon of paprika and a tablespoon of dried parsley… You could use fresh I suppose, but it’s not really necessary here. Mix it all up until it’s blended and creamy.
Now all you have to do is spread it evenly over all three of your tilapia filets. I’ve told you before that most of my recipes are for two… With the exception of fish. That’s because my Nan really likes tilapia, so when I’m making fish dishes, they will usually be for three! Fish and pasta… Nan gets in on the food! ☺️ Okay, time to broil. You can do this on a sheet pan but I prefer my little baking dish… I feel like the thin outer edges of the fish don’t burn so fast in it. You’re going to set your oven for a low broil, and put the fish in for about 10-12 minutes. Just make sure you use a middle or lower oven rack, and keep an eye on it. This topping can start to burn in an instant.
That’s all there is too it! I like to serve mine over a bed of herbed rice, but that’s really up to you. This fish dish is easy, quick, and #mediumlyhealthy 😉, and def not short on flavor! I hope you enjoy it! ✌️ #WhatIveGotCookin
Lighter Parmesan Broiled Tilapia
- 3 fresh tilapia filets (frozen and thawed is okay too)
- Salt & fresh cracked pepper
- 3 Tbsp. Parmesan cheese
- 2 Tbsp. plain Greek yogurt
- 1 Tbsp. olive oil
- 1 Tbsp. fresh lemon juice
- 1 tsp. paprika
- 1 Tbsp. dried parsley
- Place filets in a baking dish and season with salt and cracked pepper.
- Combine last 6 ingredients in a dish until blended.
- Spread mixture evenly over filets.
- Broil on low on middle rack of oven, 10-12 minutes until fish is white and flakey on the inside.