Follow by Email!

Feb 11, 2013

Broiled Parmesan Tilapia

 From: iPhone app



  • 4 (4 ounce) tilapia fillets
  • 2 tablespoons Miami-style sazon seasoning (sazon completa)
  • 1 serving olive oil cooking spray (such as PAM®)
  • 1/2 cup grated Parmesan cheese
  • 2 tablespoons butter-margarine blend (such as Smart Balance®), melted
  • 1 1/2 tablespoons fat-free mayonnaise (such as Kraft®)
  • 2 tablespoons lemon juice
  • 2 teaspoons grated lemon zest
  • 1/8 teaspoon dried basil
  • 1/8 teaspoon ground black pepper
  • 1/8 teaspoon onion powder
  • 1/8 teaspoon celery salt


  1. Preheat the oven's broiler and set the oven rack about 6 inches from the heat source. Line a broiler pan with aluminum foil. Spray the broiler pan's rack with olive oil cooking spray.
  2. Sprinkle tilapia with sazon seasoning and arrange on the prepared broiler rack.
  3. Mix the Parmesan cheese, butter-margarine blend, fat-free mayonnaise, lemon juice, lemon zest, basil, black pepper, onion powder, and celery salt together in a bowl and set aside.
  4. Cook the fillets under the preheated broiler until fish is barely opaque, 2 to 3 minutes per side. Spread the Parmesan cheese blend over the fish fillets, return to oven, and continue cooking until the topping is golden brown and the fish flakes easily, 3 to 5 more minutes.

 My notes: 

Two out of four people in my house dislike fish. Yet everyone enjoyed this recipe. Here is a simple recipe for Sazon seasoning (I couldn't find it in the grocery store here in south Texas)
1 t each:
garlic powder
coriander (I used my coriander seeds but ground them up in the mortar and pestle)



Nutritional Information

Servings Per Recipe: 4
Amount Per Serving
Calories: 213

Fat: 10.1g
Sodium: 558.5mg
Dietary Fiber: 0.2g
Cholesterol: 50.7mg
Carbohydrates: 2.5g
Protein: 26.9g

No comments: