wine night: broiled parmesan tilapia

Looking to eat healthier this year?  Us too.  But plain grilled or roasted fish can get a bit, well, boring week after week.  I was looking for a way to jazz up some tilapia fillets I had in the freezer.  Something with a lot of flavor, but not a lot of added calories.  After Googling around around I incorporated several recipes into one based on what we like and what I had on hand.  The outcome?  Juicy, flavorful fish with a tangy, cheesy, saucy crust on top.  I served each fillet with a side of steamed green beans and couscous (Al would eat couscous by the potful if I'd let him).  The whole thing came together in less than 30 minutes (and I think I could do it in under 20 minutes if I weren't watching Fashion Police at the same time).

This is a great dish to serve company too, because although it comes together quickly, it's done in the oven/broiler so you can wash dishes and mingle with your guests while the fish cooks. It would even make for a nice Valentine's meal for your sweetie.  Or, if you're like us, it also goes nicely with sitting on the couch watching Parenthood.  ☺

Make this healthy meal for your Wine Night tonight!  Internet research suggests pairing this with a pinot grigio.  I concur with said research.

Broiled Parmesan Tilapia

Serves:  2
Total Time:  15 minutes

  • 1 Tablespoons unsalted butter, softened
  • 3 Tablespoons reduced fat grated Parmesan cheese
  • 1 Tablespoon tartar sauce  (If you don't care for tartar sauce, just use more mayo.  Same thing with the mayo - don't like mayo, use more tartar sauce.)
  • 1 Tablespoon low-fat mayonnaise
  • 1 teaspoon Italian seasoning
  • 2 teaspoons lemon juice (about half a lemon)
  • 2 8oz. tilapia fillets
  • salt and pepper
  • cooking spray

  1. Place oven rack a few inches from the broiler.  I put mine on the highest possible rack.
  2. Preheat broiler to high.
  3. Spray broiler pan with cooking spray.
  4. Pat dry tilapia with paper towel.  Lightly season with salt and pepper.  Place on broiling pan.
  5. Place under broiler for two minutes.
  6. After two minutes, remove pan and using a flat spatula, gently flip over the tilapia.
  7. Place back under broiler for two minutes.
  8. While the tilapia is broiling, combine the butter, Parmesan cheese, tartar sauce, mayonnaise, Italian seasoning, lemon juice, and salt and pepper.
  9. After two minutes, remove pan and top each filet with the parmesan cheese mixture.  Using the back of a spoon, spread the mixture evenly over the tops of the fish.
  10. Broil two to three minutes more until sauce is just starting to brown and fish is cooked through (you can tell when fish is cooked all the way if it easily flakes with a fork).
  11. Serve immediately.

Nutrition: (per serving)
  • Calories:  332
  • Carbs:  7
  • Fat:  17
  • Protein:  47

(psst, it's okay if the fillet falls apart in the transfer from pan to plate.  Just go with it like I did.)
Fast, easy, and low-calorie.  The perfect meal for your week-night rotation.


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