Garlic Parmesan Tilapia Over Cauliflower Rice Recipes

GARLIC PARMESAN TILAPIA OVER CAULIFLOWER RICE

Garlic Parmesan Tilapia Over Cauliflower Rice image

An easy, quick, delicious dish the whole family will love!

Provided by Kim

Time 20m

Number Of Ingredients 13

Ingredients

4 Tilapia Fillets*
Salt & Pepper
1/2 cup plain low-fat or nonfat Greek yogurt
1 tablespoon lemon juice
1/4 cup parmesan cheese
1/4 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 tablespoon parsley (optional)
1 small onion, finely diced
1 12 oz bags cauliflower rice
1/2 lemon, juice
Salt & Pepper, to taste

Steps:

Preheat oven to 425 degrees and line a baking sheet pan with foil sprayed with cooking spray. Place fish filets on baking pan and season with salt and pepper.
Mix all of the ingredients for the topping together in a small bowl. Spread mixture over fish and bake for 15 minutes, then broil for 2-3 minutes, or until fish is white and flakey on the inside and lightly browned on top.
While fish is cooking, sauté diced onion over medium to high heat in a skillet that has been sprayed with cooking spray. Once onion is soft, add cauliflower rice. Cook about 5 minutes and until heated. Remove from heat and drizzle with lemon juice and season with salt and pepper.
Plate cauliflower rice and top with fish. Serve immediately with a side salad or other green veggie, if desired.

Nutrition Facts : ServingSize 1 tilapia fillet & 3/4 cup cauliflower rice, Calories 175 kcal, Carbohydrate 5.8 g, Protein 28.4 g, Fat 4.5 g, SaturatedFat 1.6 g, Cholesterol 62.9 mg, Sodium 214.8 mg, Fiber 2.1 g, Sugar 2.9 g

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