Garlic Parmesan Tilapia Over Cauliflower Rice Recipes
GARLIC PARMESAN TILAPIA OVER CAULIFLOWER RICE
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
BROILED TILAPIA PARMESAN
Steps:
- Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.
- 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. 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.
Nutrition Facts : Calories 224.4 calories, Carbohydrate 0.8 g, Cholesterol 63.3 mg, Fat 12.8 g, Fiber 0.1 g, Protein 25.4 g, SaturatedFat 5.4 g, Sodium 220.5 mg, Sugar 0.2 g
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