Tilapia with a Light Parmesan Sauce

Last weekend Brian and I had a bunch of people over,  and he made fish tacos. I’ve mentioned before how good a cook Brian is. In fact,  his cooking is why I started this blog. These fish tacos, however, are on a completely different level — even for Brian. (Life changing is the first description that comes to mind.)

Sadly,  this post is not about Brian’s fish tacos. As Delicious as they are, they are the opposite of light, healthy cooking… This post is about what happened to the left over tilapia.

One of the gals we had over told me about a parmesan encrusted tilapia that sounded incredible,  but it was deep fried. I started thinking about ways to lighten up the recipe,  and, after a number of usual ideas — bake it,  broil it,  etc. –I thought,  “wait a minute,  why does the parmesan have to be encrusted around the fish?  Why not make a creamy,  Greek yogurt based spread?” and, voila! Not only did I have an incredible dinner,  but I made the extra fillet into a sandwich. I’m sharing that recipe as well. Enjoy!

tilapia parmesan


Ingredients (makes 4 servings)
  • 1/2 cup Parmesan cheese
  • butter flavored cooking spray
  • 1/4 cup Greek yogurt

  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon basil
  • 1/4 teaspoon ground black pepper
  • salt to taste
  • 1 pounds tilapia fillets
  • 1/4 teaspoon garlic salt
  1. Preheat your oven’s broiler. line a broiling pan with aluminum foil.
  2. In a small bowl, mix together the Parmesan cheese, Greek yogurt and lemon juice. Season with basil, pepper, garlic powder and salt. Mix well and set aside.
  3. 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 golden and fish flakes easily with a fork. I top mine with tapatio hot sauce.

tilapia sandwich

Now for the sandwich:

I used one already prepared parmesan tilapia fillet, sliced tomatoes, chopped up a large handful of cabbage and tossed it in  tapatio hotsauce, put it all between two slices of good bread, and enjoyed one of the best sandwiches I’ve had in years. I hope you love it as much as I did!





3 responses to “Tilapia with a Light Parmesan Sauce

  1. Pingback: Costal Casserole – Skjærgårdsgryte | RecipeReminiscing

  2. Pingback: Sweet and Sour Cream Dory Fish Fillet : Carelinkwebpr

  3. Pingback: Parmesan Chicken Strips Recipe | Nosh My Way

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: