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SUPPER CLUB TILAPIA PARMESAN

Why Dr. Hoody endorses this recipe:

A 3.5 ounce piece of tilapia has 26 g of protein and only 3 g of fat and zero carbohydrates. It is high in selenium, niacin, B12 and phosphorus. Very important, tilapia is affordable and tastes less fishy than most fish. 

INGREDIENTS

  • 2 lbs tilapia fillets (orange roughy, cod or red snapper can be substituted)
  • 2 tablespoons lemon juice
  • 12 cup grated parmesan cheese
  • 4 tablespoons butter, room temperature
  • 3 tablespoons mayonnaise
  • 3 tablespoons finely chopped green onions
  • 14 teaspoon seasoning salt (I like Old Bay seasoning here)
  • 14 teaspoon dried basil
  • black pepper
  • 1 dash hot pepper sauce

DIRECTIONS

  • Preheat oven to 350 degrees.
  • In buttered 13-by-9-inch baking dish or jellyroll pan, lay fillets in single layer.
  • Do not stack fillets.
  • Brush top with juice.
  • In bowl combine cheese, butter, mayonnaise, 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.
  • Makes 4 servings.
  • Note: This fish can also be made in a broiler.
  • Broil 3 to 4 minutes or until almost done.
  • Add cheese and broil another 2 to 3 minutes or until browned.

(Food.com)

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