Jan 17 2012

Broiled Tilapia Recipe with Parmesan Cream Sauce – 6 Points +


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Broiled Parmesan Tilapia

A friend of mine came across this delicious Broiled Tilapia Recipe last week, and posted it on Facebook. It looked so good, but I decided to re-vamp it and make it less Weight Watchers Points, but with more of the Parmesan cream sauce. Mission accomplished. That was one tasty, light broiled tilapia recipe! I was truly surprised at how good it turned out, and how much of the cream sauce I was able to get in each serving. At just 6 Points + for a very nicely sized piece of fish smothered in a delicious Parmesan cheese sauce, it’s a great bargain. I’ll definitely be making this again soon.

Broiled Tilapia Recipe with Parmesan Cream Sauce

Creamy, cheesy, and just 6 Points +, this low calorie Broiled Tilapia Recipe with Parmesan Cream Sauce is a real dinner delight. It’s an easy dinner recipe that can be prepared in a pinch, and will be enjoyed by the whole family.

Ingredients

  • 1 pound tilapia fillets (4, 4oz fillets)
  • 1/2 cup Parmesan cheese
  • 2 tbsp Brummel & Brown butter
  • 1/2 cup plain, fat free Greek yogurt
  • 2 tbsp fresh lemon juice
  • 1 tsp fresh basil, finely chopped
  • 1/2 of a lemon
  • 1/4 tsp onion powder
  • 1/2 tsp salt
  • 1/4 tsp ground black pepper

Instructions

  1. Preheat your oven’s broiler. Grease a broiling pan or line pan with aluminum foil.
  2. In a small bowl, mix together the Parmesan cheese, butter, Greek yogurt, basil, lemon juice, salt, pepper and onion powder. Mix well and set aside.
  3. Arrange fillets in a single layer on the prepared pan, and rub and juice the 1/2 lemon over the fish fillets before you broil them. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes.
  4. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 3 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over-cook the fish.

Preparation time: 10 minute(s)

Cooking time: 10 minute(s)

Diet type: Pescatarian

Diet tags: Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Culinary tradition: USA (General)

Entire recipe makes 4 servings
Serving size is ¼ of entire dish
Each serving = 6 Points +

PER SERVING: 220 calories; 7g fat; 3g carbohydrates; 37g protein; 0g fiber

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This entry was posted by on Tuesday, January 17th, 2012 at 7:46 am and is filed under 6 Point, American, Dinner, Main Dish, Seafood, Tilapia.

  • Anonymous

    I used the kind by Jennie-O. :)

  • Anonymous

    Wow, thanks for catching this!!! The 2tbsp of lemon juice is what I’m referring to in Step 2. The half of a lemon should be used to rub and juice over the fish fillets before you broil them. I just updated the post to reflect this. Thanks again!

  • picprincess23

    can i ask what the 1/2 of lemon is for? it shows where it uses the 2T of lemon juice….is this FROM the lemon? or just use lemon juice….sorry probably sounds silly to ask i just want to make sure before i make it. As of right now i’ll be using 2T PLUS juice from half a lemon.. thank you in advance for your help

  • Jagoold

    You you please tell me what kind of turkey sausage you used in the WW Chicken Jambalaya.  I cannot find a sausage type product.  Did you by any chance use a kielbasa sausage or is it more like a pork sausage?  This recipe really appeals to me.  Thanks for your help!
    Joyce

  • Anonymous

    Yes! Shredded parm :).

  • Divadonna824

    I assume you use shredded parm cheese.

  • http://profiles.google.com/thelizzy Liz M

    ”
    2 pounds tilapia fillets (4, 4oz fillets)”

    Wouldn’t 4 four-ounce fillets be one pound, not two? 1 pound = 16 oz

    This looks REALLY good. I am definitely going to try it!!