STEROID
04-22-2012, 11:21 PM
Tilapia Parmesan
http://food.sndimg.com/img/recipes/53/91/4/large/picSTc23G.jpg
Total Time: 35 Minutes
Serves: 4
Ingredients:
2 lbs tilapia fillets (4 Filets)
2 tablespoons lemon juice
1/2 cup grated fat free Parmesan cheese
4 tablespoons fat free butter, room temperature
3 tablespoons fat free mayonaise
3 tablespoons finely chopped green onion
1/4 teaspoon salt substitute
1/4 teaspoon dried basil
1 dash hot pepper sauce
black pepper to taste
Directions:
Preheat oven to 350 degrees.
In buttered 13-by-9-inch baking dish or jellyroll pan, lay fillets in single layer.
Do not stack fillets.
Brush top with juice.
In bowl combine cheese, butter, mayonnaise, onions and seasonings.
Mix well with fork.
Bake fish in preheated oven 10 to 20 minutes or until fish just starts to flake.
Spread with cheese mixture and bake until golden brown, about 5 minutes.
Baking time will depend on the thickness of the fish you use.
Watch fish closely so that it does not overcook.
Makes 4 servings.
Note: This fish can also be made in a broiler.
Broil 3 to 4 minutes or until almost done.
Add cheese and broil another 2 to 3 minutes or until browned.
Nutritional Info
Serving Size: 1 Filet
Amount Per Serving
Calories 301
Total Fat 9 g
Saturated Fat 2 g
Cholesterol 157 mg
Sodium 291 mg
Total Carbohydrate 4 g
Dietary Fiber 0.1 g
Sugars 1 g
Protein 51 g
http://food.sndimg.com/img/recipes/53/91/4/large/picSTc23G.jpg
Total Time: 35 Minutes
Serves: 4
Ingredients:
2 lbs tilapia fillets (4 Filets)
2 tablespoons lemon juice
1/2 cup grated fat free Parmesan cheese
4 tablespoons fat free butter, room temperature
3 tablespoons fat free mayonaise
3 tablespoons finely chopped green onion
1/4 teaspoon salt substitute
1/4 teaspoon dried basil
1 dash hot pepper sauce
black pepper to taste
Directions:
Preheat oven to 350 degrees.
In buttered 13-by-9-inch baking dish or jellyroll pan, lay fillets in single layer.
Do not stack fillets.
Brush top with juice.
In bowl combine cheese, butter, mayonnaise, onions and seasonings.
Mix well with fork.
Bake fish in preheated oven 10 to 20 minutes or until fish just starts to flake.
Spread with cheese mixture and bake until golden brown, about 5 minutes.
Baking time will depend on the thickness of the fish you use.
Watch fish closely so that it does not overcook.
Makes 4 servings.
Note: This fish can also be made in a broiler.
Broil 3 to 4 minutes or until almost done.
Add cheese and broil another 2 to 3 minutes or until browned.
Nutritional Info
Serving Size: 1 Filet
Amount Per Serving
Calories 301
Total Fat 9 g
Saturated Fat 2 g
Cholesterol 157 mg
Sodium 291 mg
Total Carbohydrate 4 g
Dietary Fiber 0.1 g
Sugars 1 g
Protein 51 g