Broiled Parmesan Herb Tilapia


Need a super-fast, but seems-really-fancy dinner? This recipe can be made in less than 10 minutes — start to finish! It can be a weeknight meal, or even pass for a meal to make for guests. I found this recipe in a Shape magazine years ago, and still use it as a great, low-carb, fall back meal when pinched for time. Still, as quick and easy it is, it is soo tasty! The recipe on Shape magazine also has a recipe for a side of lemony green beans, but I haven’t ever made them before. I would assume they are good.

Anyway, I tweak this recipe often to make it have a different flavor, such as adding a little panko to the parmesan-herb mixture for some crunch, or using different spices like adding red pepper flakes and oregano. Below is my slightly adapted recipe from Shape. Make it stat! It’s great with some quinoa and any veggie of choice!





Parmesan Herb Crusted Tilapia

adapted from Shape magazine

4 servings

per serving (about 2 crusted filets): 135 calories, 3.5g fat, 145mg sodium, 1g carbs, 0.5g fiber, 0g sugars, 25g protein


1 lb. tilapia fillets

1 tbsp. dried basil

1/2 tbsp. dried oregano

1 tsp. garlic powder

1/4 cup shredded Parmesan cheese

fresh lemons for garnish and topping


Preheat broiler.

In a small bowl, combine spices with Parmesan cheese.

Spray a large oven-safe skillet with nonstick spray and bring to medium-high heat. Add tilapia and cook for 3 minutes. Flip tilapia, cover each piece with Parmesan-herb mixture. Immediately transfer pan to oven and broil until browned, about 2 – 3 more minutes.

Serve immediately with some lemon squeezed on it and sides of your choice!


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