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Creamy Parmesan Tilapia

April 5, 2012

Creamy, cheesy, and just 6 Weight Watcher Points Plus, this broiled tilapia with parmesan cream sauce is a healthy, delicious dish.  Extra bonus – it is quick and easy!  5 minutes to prepare – 15 minutes to cook – in 20 minutes you have a beautiful dish on the table.

Preheat the oven’s broiler.  Spray your casserole pan with non-stick cooking spray.  (Some tilapia is thin and flat, other tilapia pieces are thick and skinny.  You want to use a pan that will allow the pieces to be in there snug but not overlapping, if you can help it.  You don’t want the yummy cheese sauce to burn off so, don’t have a lot of “leftover” space in the pan.)

1/2 cup fresh grated Parmesan cheese

2 T. Brummel & Brown soft butter

1/2 cup plain yogurt

2 T. fresh lemon juice

1 tsp. fresh basil, finely chopped

1/4 tsp. onion powder

1/4 tsp. garlic granules

1/2 tsp. seasoned salt

1/4 tsp. ground pepper

In a small bowl, combine all  of the ingredients, except the fish fillets.

4 – 4 oz. tilapia fillets

Arrange fillets in a single layer in the pan.  Broil a few inches from the heat – about 3 minutes on each side if they are the thinner pieces, about 6 minutes on each side for the thicker pieces.

Remove from the oven and top each piece with the cheese mixture.

Broil for about 3 – 4 minutes more until the topping is creamy and slightly browned.

Weight Watchers Points Plus – 6 per fillet

Recipe Source:  Revised from LaaLoosh

CREAMY PARMESAN TILAPIA

Creamy, cheesy, and just 6 Weight Watcher Points Plus, this broiled tilapia with parmesan cream sauce is a healthy, delicious dish.  Extra bonus – it is quick and easy!  5 minutes to prepare – 15 minutes to cook – in 20 minutes you have a beautiful dish on the table.

4 – 4 oz. tilapia fillets

1/2 cup fresh grated Parmesan cheese

2 T. Brummel & Brown soft butter

1/2 cup plain yogurt

2 T. fresh lemon juice

1 tsp. fresh basil, finely chopped

1/4 tsp. onion powder

1/4 tsp. garlic granules

1/2 tsp. seasoned salt

1/4 tsp. ground pepper

Preheat the oven’s broiler.  Spray your casserole pan with non-stick cooking spray.  (Some tilapia is thin and flat, other tilapia pieces are thick and skinny.  You want to use a pan that will allow the pieces to be in there snug but not overlapping, if you can help it.  You don’t want the yummy cheese sauce to burn off so don’t have a lot of “leftover” space in the pan.)

In a small bowl, combine all  of the ingredients, except the fish fillets.

Arrange fillets in a single layer in the pan.  Broil a few inches from the heat – about 3 minutes on each side if they are the thinner pieces, about 6 minutes on each side for the thicker pieces.

Remove from the oven and top each piece with the cheese mixture.

Broil for about 3 – 4 minutes more until the topping is creamy and slightly browned.

Weight Watchers: 6 Points Plus per fillet

Recipe Source:  Revised from LaaLoosh

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