Tuesday, January 12, 2010

Tilapia Parmesan

Here is a low calorie quick meal that is delicious. It’s easy to make and gets my kids eating fish. My boy won’t touch salmon yet but tilapia is such a mild flavored fish that he doesn’t think twice. If you have a different fish on hand try the sauce, it really hits the spot.

Tilapia Parmesan
Adapted from All Recipes

½ C grated Parmesan *
2 T butter, softened - Use Earth Balance for DF
3 T mayonnaise
2 T lemon juice
¼ t basil
¼ t pepper
1/8 t onion powder
2 pounds tilapia fillets

Preheat the oven to 375 F. Line a baking sheet with foil and spray with non-stick spray. Mix together the Parmesan, butter, mayonnaise, lemon juice, basil, pepper, and onion powder.

Arrange the fillets in a single layer on the baking sheet and bake for about 6-8 minutes, flipping once, or until the fillets are cooked through. They will easily flake when pricked with a fork in the fattiest portion when done. Cover the fillets with the Parmesan sauce and bake another 2 minutes.
*For a dairy free option I like to use 1/2 Daiya mozzarella cheese and 1/2 vegan parmesan cheese topping. You can find the parmesan at Rosauer's Huckleberry Market.

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