November 5, 2012 posted by dre

parmesan-romano crusted tilapia

i love my job.

i start my day early, train my clients at the gym, workout, then come home just in time to play in the kitchen and do a photo shoot with the most perfect God-given light streaming through my window, making my food look as delicious as it tastes.

okay, i may be exaggerating a tiny bit.  every day is not butterflies and rainbows.  the lighting is not always perfect and the recipes don’t always turn out delicious, but this past week has been pretty amazing!  we are having record-high november temperatures here in texas right now and the sunshine makes food photography dreamy. :)

parmesan-romano crusted tilapia

then some days, like today, i get amazing recipes just handed to me on a silver platter.  (okay, okay, there is no silver platter; it’s more like suggestions or ideas thrown my way while passing people at the gym.)  but today, i got an excellent suggestion from my friend shannon that really sparked my interest and sounded simple and easy enough to try out!

i tweaked a few things and am so excited to share this recipe with you…eating healthy just got more delicious!

even if you don’t like fish…you should try this!

parmesan romano crusted tilapiaparmesan-romano crusted tilapia

  • 2 tilapia fillets, 4 ounces each (we get our tilapia frozen, from costco, and it is the best i’ve ever had!)
  • 1 tbsp light olive oil mayo
  • 1.5 tsp 0% greek yogurt
  • 2 tsp lemon juice (~1/2 lemon)
  • 1/4 tsp basil
  • 1/4 tsp oregano
  • 1/4 tsp fresh cracked black pepper
  • 1/4 cup parmesan-romano blend shredded cheese


preheat oven to 375 degrees.  line baking pan with foil and spray with olive oil.  thaw frozen tilapia and rinse with cold water before baking!  (this step gets rid of a lot of the fishiness many people don’t like!)

place tilapia fillets on sprayed foil, sprinkle with a dash of fresh cracked salt and pepper, then bake for 12 minutes.

while tilapia is baking, mix all the remaining ingredients together into a paste.  after 12 minutes, remove the tilapia from the oven and spread the paste evenly onto the top of each fillet.  place tilapia back into oven and switch the oven from the bake setting onto the broil setting for 4 minutes.

remove from oven and squeeze fresh lemon on top of fish before serving (optional).

this recipe is for 2, but can be easily multiplied to serve however many you’d like!

170 calories, 30 grams of protein and only 1 carb per fillet! :)delicious parmesan romano crusted tilapia

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