When I cook a nice meal, what I want out of my family is an end of the cooking show reaction. At the end of the show the host and their guests taste the recipe of the day and ooh, and aah, over the taste, texture, flavor, moistness; every exquisite detail is described. What I get most often when I ask how my family likes a new recipe is, “It’s good. I like it.” I’t’s good? Good? LIKE? I press for more detail. “On a scale of 1-10, where would you rate this?” By now they are annoyed and evasive. “I already said, it’s good.” Ugh! Good is such a generic term, I don’t know what to make of it.
It is the start of a new year, and your kids, like mine, are probably not back in school yet either, so we are all still eating holiday food. But come Monday morning, we are all going to step on that scale and let out a shriek over what we have done to ourselves. I know, you are probably totally irritated with me for mentioning it before Monday. But, trust me, I am trying to do you a favor. I am giving you time to go grocery shopping and be prepared to make this for dinner Monday night. The shift from holiday eating to more healthy eating, can taste a little, well…bleh. Baked Parmesan Tilapia to the rescue. For once, I got my end of the cooking show reaction! Hubby said he definitely wanted this again. Daughter said, this is fish? In fact, the fam said I did not make enough, and everybody had their own large filet! We like it with Garlic Parmesan Roasted Squash or Oven Roasted Cauliflower.
I found this pin when I was looking for recipes to use up some tilapia I bought on sale. But when I went to print out the recipe, it suddenly struck me that it seemed like the fish in the pic was sitting in a pool of melted butter. All that fat was going to defeat my healthy goals, so I read through the comments and found that several people substituted greek yogurt for the butter and mayonnaise. Perfect. With the cheese, seasonings and spring onions, we didn’t miss out on flavor at all this way. This recipe from Mama’s Supper Club is a keeper! Here’s to eating healthfully, and feeling like you aren’t.
This fish Rocks!
Baked Parmesan Tilapia
Ingredients
- 2 lbs tilapia fillets orange roughy, cod or red snapper can be substituted
- 2 tablespoons lemon juice
- 1/2 cup grated parmesan cheese
- 7 Tablespoons Greek Yogurt
- 3 tablespoons finely chopped green onions
- 1/4 teaspoon seasoning salt
- 1/4 teaspoon dried basil
- black pepper
- 1 dash hot pepper sauce
Instructions
- Preheat oven to 350 degrees.
- In buttered 13-by-9-inch baking dish or jellyroll pan, lay fillets in single layer.
- Brush top with juice.
- In bowl combine cheese, greek yogurt, 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.
Notes
Broil 3 to 4 minutes or until almost done.
Add cheese and broil another 2 to 3 minutes or until browned.
We are happy to link this post to these great blogs: Lamberts Lately – Living Well, Spending Less – Live, Laugh, Rowe – 52 Mantels – A Glimpse Inside – What’s Cooking Love
This fish recipe looks so good and easy. Love parm and green onions and all the other seasonings you have on it. I’m going to pin this to try. Yummy!
Thanks, Deanna. This is a winner. I just put Tilapia on my grocery list so we could have it again this week.
I don’t have any yogurt could I use sour cream instead? If so how much?
The original recipe calls for 4 Tablespoons butter and 3 Tablespoons mayo. I think sour cream would make a fine substitute, Ellen. Enjoy!
Thank you so much for sharing we have Tilapia at least 2-3x a week.always looking for some different ways to prepare it.
MMM. Looks good. I was wondering what kind of Greek yogurt did you use. Full fat/ fat free??? I can’t wait to make this.
I know what I normally use is not fat free. I tried it once and found it to be chalky when baked. Enjoy it!
I baked mine and it didn’t really brown. did you do a very thin layer?
Anytime it doesn’t brown, I broil it. Just watch closely so it doesn’t brown too much or dry the fish out. Only a few minutes to get some color. Hope this helps!
I accidentally out the mixture on before I cooked the fish… Will it be okay if I bake it?!
It should be fine, Claire. You just may get a little more browning. Hope you enjoy your dinner!
How did it work with putting the mixture on first?
I made this last night and I love cooking but I was unhappy with the results after following the recipe exactly. In the picture it looks like the onions were added after. I really liked the taste of the mixture of the yogurt, onions, cheese, etc before I put it on the fish, but it was very thick and did not turn out looking as lovely as it does in your picture. After baking it for 5 minutes with the sauce, it still looked thick like greek yogurt does instead of glazy as it does in the picture above. I also wasn’t crazy about the flavor of it cooked on the fish although my 11 year old daughter who is a new fan of seafood did like it. I understand everyone has different tastes but I like when I read from others how the recipe actually turned out for them so I thought I would share my opinion of this one.
Hi Jacquie, Glad your daughter liked it at least. I did garnish with additional onion tops. Hope you will be back to try more of our recipes.:)
Thanks … sorry to be so negative with my opinion. Maybe I did something wrong. I’m not very experienced with cooking fish so it could have totally been on my end because like I said, the yogurt sauce was really good. I’ll definitely be back 🙂
No worries, Jacquie! Sometimes it is a matter of taste, and it could be a different brand of yogurt or cheese can have a different affect. So glad we will see you again.