Parmesan Tilapia Recipe

parmesan tilapia recipe
parmesan tilapia recipe

If you are looking for a tasty healthy fish dinner, then try this parmesan tilapia recipe. This filet is broiled, not fried, and is such a light yet flavorful entree.

Serve it with some healthy vegetables and other side dishes to make a great meal everyone in the family will love.

The WW points are low with just 5 pts on green, 4 on blue and 4 on the purple plans. So fill up without using up all your daily points.

Those of you not on Weight Watchers can enjoy this meal regardless of what program you are using. With just 229 calories and tons of protein, this is a great meal.

Parmesan Tilapia

The flavors are light and delightful in this healthy entree recipe. With the tender tilapia filets, the seasonings and the fresh lemon flavor, this is sure to be a hit for dinner.

Below are the list of ingredients, directions, recipe nutrition information and Weight Watchers points.

Recipe Type:

Main Dish, Fish

Degree of Difficulty:

Moderately Difficult


  • 1/2 cup Parmesan cheese
  • 1/4 cup Butter, softened
  • 3 Tbsp Mayonnaise, fat free
  • 2 Tbsp Lemon Juice, freshly squeezed
  • 1/4 tsp Dried Basil Leaves, chopped
  • 1/4 tsp Black Pepper
  • 1 dash Onion powder
  • 1 dash Celery Salt
  • 2 lbs Tilapia
  • 1 spray Cooking Spray, as needed



  1. Preheat oven broiler
  2. Spray broiler pan or line with aluminum foil.
  3. Mix together the parmesan cheese, butter, mayo, lemon juice and seasonings.
  4. Place tilapia fillets on broiler pan.
  5. Place in broiler (a few inches from the heat if pan can be adjusted).
  6. Broil for approximately 2 to 3 minutes.
  7. Flip the fillets and broil another 2 minutes.
  8. Remove and cover tilapia with parmesan cheese mixture.
  9. Place back under broiler for approximately 2 minutes or until topping is browned.

Cooking Times

Prep Time: 15 minutes Cooking Time: 7 minutes

Nutrition Facts

Nutrition facts shown below are per serving. The number of serving is noted in the header section below. The serving size is the first item noted on the nutrition facts table.

Nutrition Per Serving

Number of Servings: 8
Serving Size 4.8oz
Calories 229.41
Total Fat 10.67g
      Sat Fat 5.81g
Cholesterol 85.39mg
Sodium 297.55mg
Total Carbohydrates 2.18g
      Fiber 0.08g
      Sugar 0.17g
Protein 32.18g

MyWW Points

Green: 5 pts
Blue: 4 pts
Purple: 4 pts

Other Weight Watchers Points

6 pts
5 pts

For the MyWW Blue and Purple plans, the tilapia is not included in the calculation.

In addition to this parmesan tilapia recipe, try these healthy tuna recipes.

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Additional Articles

Benefits of Fish
Fish not only tastes great for dinner, but has many health benefits. Read this article to learn about how fish can keep you healthy in so many ways.

Healthy Appetizer Recipes
Add a tasty appetizer to your Tilapia dinner with these recipes. You can use them as snacks or party foods as well.

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If you are a diabetic then eating the right foods is important. Find out what foods you need with this pyramid.