STEROID
04-24-2012, 11:33 PM
F.I.S.T.Italian Style Broiled Tilapia
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Total Time: 15 Minutes
Serves: 6
Ingredients:
1/2 cup grated fat free Parmesan cheese
1/4 cup fat free butter, softened
6 tablespoons fat free mayonnaise
2 -3 tablespoons fresh lemon juice
1/2 teaspoon minced garlic (or to taste)
1/4 teaspoon dried basil
1/2 teaspoon black pepper
1/8 teaspoon onion Powder
1/8 teaspoon Old Bay Seasoning
2 lbs tilapia fillets
Directions:
Preheat your oven's broiler. Spray a broiling pan or aluminum foil with non stick cooking spray.
In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over, and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side, then Sprinkle with Old Bay Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.
I served mine with Fettuccine Alfredo.
Nutritional Info (Without Fettuccine)
Serving Size: 1 Filet
Amount Per Serving
Calories 237
Total Fat 9 g
Saturated Fat 2 g
Cholesterol 107 mg
Sodium 365 mg
Total Carbohydrate 5 g
Dietary Fiber 0 g
Sugars 1.1 g
Protein 34 g
http://img7.imageshack.us/img7/4881/ic5qv4ir2p.jpg (http://www.fitnessgeared.com/forum/redirect-to/?redirect=http%3A%2F%2Fwww2.freeonlinephotoeditor. com%2F)
Total Time: 15 Minutes
Serves: 6
Ingredients:
1/2 cup grated fat free Parmesan cheese
1/4 cup fat free butter, softened
6 tablespoons fat free mayonnaise
2 -3 tablespoons fresh lemon juice
1/2 teaspoon minced garlic (or to taste)
1/4 teaspoon dried basil
1/2 teaspoon black pepper
1/8 teaspoon onion Powder
1/8 teaspoon Old Bay Seasoning
2 lbs tilapia fillets
Directions:
Preheat your oven's broiler. Spray a broiling pan or aluminum foil with non stick cooking spray.
In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over, and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side, then Sprinkle with Old Bay Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.
I served mine with Fettuccine Alfredo.
Nutritional Info (Without Fettuccine)
Serving Size: 1 Filet
Amount Per Serving
Calories 237
Total Fat 9 g
Saturated Fat 2 g
Cholesterol 107 mg
Sodium 365 mg
Total Carbohydrate 5 g
Dietary Fiber 0 g
Sugars 1.1 g
Protein 34 g