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Healthier Broiled Tilapia Parmesan A Low Calorie Seafood Favorite!

Healthier Broiled Tilapia Parmesan

Sabsea
This healthier broiled tilapia parmesan is a quick and flavorful seafood dish made lighter with Greek yogurt and olive oil swaps. The tilapia comes out tender and flaky, topped with a golden, cheesy crust that feels indulgent yet guilt-free. Ready in less than 20 minutes, it’s perfect for busy weeknights, low-calorie meal plans, or a family-friendly seafood favorite.
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Prep Time 10 minutes
Cook Time 8 minutes
Total Time 18 minutes
Course Dinner, Main Course
Cuisine American, Seafood
Servings 4 Servings
Calories 240 kcal

Equipment

  • Baking sheet
  • Small mixing bowl
  • Spatula or spoon
  • Oven broiler

Ingredients
  

  • 4 tilapia fillets about 4–5 oz each
  • 2 tablespoons plain Greek yogurt or light mayonnaise
  • 1 tablespoon olive oil or light butter spread
  • 1/4 cup freshly grated Parmesan cheese
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon chopped fresh parsley for garnish
  • Optional: 2 tablespoons whole wheat breadcrumbs or crushed almonds for a crunchy topping

Instructions
 

  • Preheat the broiler: Adjust oven rack to 4–6 inches from the heat source. Preheat broiler on high.
  • Prepare the tilapia: Pat fillets dry with paper towels. Place them on a lightly greased or parchment-lined baking sheet.
  • Make the topping: In a small bowl, mix Greek yogurt, olive oil, Parmesan cheese, garlic powder, onion powder, paprika, salt, and pepper until combined.
  • Coat the fish: Spread the mixture evenly over the top of each tilapia fillet.
  • Add crunch (optional): Sprinkle breadcrumbs or crushed almonds over the topping for extra texture.
  • Broil: Place under the broiler for 6–8 minutes, until the fish flakes easily with a fork and the topping turns golden brown.
  • Finish and serve: Remove from oven, squeeze fresh lemon juice over the fillets, and garnish with parsley. Serve hot with your favorite sides.

Notes

  • For a low-carb option, skip breadcrumbs and serve over zucchini noodles or cauliflower rice.
  • Can substitute tilapia with cod, haddock, or flounder.
  • Leftovers keep well in an airtight container in the fridge for up to 2 days.
Keyword easy tilapia recipe, healthy broiled tilapia parmesan, high protein fish recipe, low calorie tilapia, guilt-free seafood