Danielle Disbennett: Here you go :) Parmed-Up Broiled Tilapia PER SERVING (1/4th of recipe, 1 fillet): 153 calories, 5g fat, 298mg sodium, 3.5g carbs, 0g fiber, 0.5g sugars, 23.5g protein -- PointsPlus® value 4* Confession time... This recipes SO good, weve been known to eat two servings in one sitting! Ingredients: 3 tbsp. reduced-fat Parmesan-style grated topping 1 1/2 tbsp. light whipped butter or light buttery spread (like Brummel & Brown) 1 1/2 tbsp. fat-free mayonnaise 1 tbsp. lemon juice 1/4 tsp. dried basil 1/8 tsp. onion powder 1/8 tsp. black pepper 1/8 tsp. salt Four 4-oz. raw tilapia (or other flaky white fish) fillets Directions: Preheat broiler. Spray a baking sheet with nonstick spray and set aside. In a small bowl, combine all ingredients except the fish. Mix well and set aside. Arrange fillets in a single layer on the baking sheet. Broil for 3 minutes. Gently flip the fillets over and broil for 2 more minutes. Remove sheet from broiler, but leave broiler on. Evenly spread the Parm mixture over the fillets, about 1 heaping tablespoon each. Broil until fish is cooked through and topping is lightly browned, 5 - 7 minutes, checking often to ensure it doesnt burn. Serve and enjoy! MAKES 4 SERVINGS
Posted on: Thu, 17 Jul 2014 18:06:43 +0000
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