Parmesan-Broiled Tilapia
March 26, 2016
Category
7 Points Plus
7 Smart Points
Fish
Main Dish
Persons
4
Serving Size
1 fillet
Prep Time
4 minutes
Cook Time
11 minutes
Notes
This recipe was taken from: Weight Watchers Five-Ingredient 15-Minute Recipes Winter 2013 p.35
Ingredients
- 4 (6 ounce) tilapia fillets
- 3/4 cup grated fresh Parmesan cheese
- 1/2 teaspoon onion powder
- 1/2 cup + 1 tablespoon fat free mayonnaise
- 3 tablespoons yogurt-based spread
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 2 garlic cloves, pressed
- Cooking spray
Instructions
- Preheat broiler.
- Pat fish dry with a paper towel. Arrange fish on the rack of a broiler pan coated with cooking spray.
- Combine cheese and next 6 ingredients in a small bowl. Spread mixture evenly over fish.
- Broil 11 minutes or until desired degree of doneness.
Nutrition Facts
Parmesan-Broiled Tilapia
Serves: 4
|
Amount Per Serving: 1 fillet
|
||
|---|---|---|
| Calories | 7 | |
| % Daily Value* | ||
| Total Fat | 0 | |
| Saturated Fat | 0 | |
| Trans Fat | ||
| Cholesterol | 0 | |
| Sodium 7 | 0.3% | |
| Total Carbohydrate | 0 | |
| Dietary Fiber | 0 | |
| Sugars | ||
| Protein | ||
| Vitamin A | Vitamin C | |
| Calcium | Iron | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Mommy's Road to Health