Healthy Greek Yogurt Lemon Parmesan Tilapia Recipe

Healthy Greek Yogurt Lemon Parmesan Tilapia Recipe. Baked tilapia covered in greek yogurt, lemon juice, a touch of butter, a dash of parmesan, and spices. Quick, easy, healthy, and gluten free. Less than 200 calories per serving. Perfect for a week night dinner.

If you love this healthy fish recipe, you’ll also enjoy: homemade healthy air fryer fish sticks, walnut baked scallops, sheet pan asian salmon and broccoli, and blackened tilapia. 

This recipe might not be a looker, but man oh man, it is delicious!

And healthy.

And quick.

And easy.

Therefore, looks DEFINITELY don’t matter in this case. 😉

Healthy greek yogurt lemon parmesan tilapia. <3 <3 <3

If you’re looking for ways to eat more fish or *think* you’re a fish hater, I’d highly recommend giving this recipe a try.

Tilapia isn’t a very fish-y fish to begin with, plus it’s smothered in greek yogurt, lemon juice, a touch of butter, a dash of parmesan cheese, and spices . . .

YUM.

Ingredients in healthy greek yogurt lemon parmesan tilapia:

• Tilapia
• Salt and pepper
• Parmesan cheese
• Butter
• Nonfat plain greek yogurt
• Lemon juice
• Garlic powder
• Italian seasoning
• Red pepper flakes <– omit if you don’t like spice, a little goes a long way in this recipe

How do I make baked parmesan yogurt tilapia?

1. Preheat oven to 400 degrees F and grease a 9×13 inch baking dish with cooking spray.
2. Dry tilapia thoroughly with paper towels.
3. Place into prepared baking dish.
4. Sprinkle tilapia with salt and pepper.
5. Set aside.
6. In a small bowl, stir together butter, greek yogurt, lemon juice, parmesan cheese, garlic powder, italian seasoning, and red pepper flakes.
7. Pour butter mixture evenly over the tilapia filets.
8. Bake in preheated oven for 10-12 minutes, or until the tilapia is cooked through and easily flakes off with a fork.
9. Serve with more salt and lemon juice, to taste.
10. Enjoy!

Is tilapia a good healthy fish to eat?

Yes! Tilapia is healthy and is a great source of very lean protein. Plus, it’s super affordable!

I love in this recipe that it’s paired with even more protein from the greek yogurt!

What do I serve with tilapia as a side dish?

• Roasted vegetables
• Mediterranean farro salad
• Balsamic roasted vegetables
• Chopped chickpea greek salad
• Roasted green beans
• Berry fruit salad
• Mashed potatoes
• Bread
• Pasta

What would YOU serve with this tilapia?

A mild, tender, perfectly cooked, flakey fish smothered in a flavorful lemon-y, garlick-y, tangy greek yogurt mixture . . .

Like I said . . .

this recipe is quick, easy, nutritious, and of course . . .

delicious!

– Jennifer

Healthy Greek Yogurt Lemon Parmesan Tilapia

4.97 from 27 votes

Healthy Greek Yogurt Lemon Parmesan Tilapia Recipe. Baked tilapia covered in greek yogurt, lemon juice, a touch of butter, a dash of parmesan, and spices. Quick, easy, healthy, and gluten free. Perfect for a week night dinner.

Prep Time: 10 minutes minutes

Cook Time: 10 minutes minutes

Yield: 4 people

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Ingredients

1x2x3x

US Customary - Metric

• ▢ 4 (4 oz) filets tilapia fresh or thawed if frozen
• ▢ ½ teaspoon salt plus more to taste
• ▢ ½ teaspoon pepper
• ▢ 2 tablespoons unsalted butter melted
• ▢ 2 tablespoons nonfat plain greek yogurt
• ▢ 2 tablespoons lemon juice about 1 lemon juiced + more for serving
• ▢ 2 tablespoons grated parmesan cheese
• ▢ ½ teaspoon garlic powder
• ▢ ½ teaspoon dried Italian seasoning
• ▢ ¼ teaspoon red pepper flakes omit if you don’t like spice, a little goes a long way in this recipe

Instructions

• Preheat oven to 400 degrees F and grease a 9x13 inch baking dish with cooking spray.
• Dry tilapia thoroughly with paper towels.
• Place into prepared baking dish.
• Sprinkle tilapia with salt and pepper.
• Set aside.
• In a small bowl, stir together melted butter, greek yogurt, lemon juice, parmesan cheese, garlic powder, italian seasoning, and red pepper flakes.
• Spoon butter mixture evenly over the tilapia filets.
• Bake in preheated oven for 10-12 minutes, or until the tilapia is cooked through and easily flakes off with a fork.
• Serve with more salt and lemon juice, to taste.
• Enjoy!
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STORING

Room Temp:N/A

Refrigerator:3-4 Days

Freezer:4 Months

Reheat:Let thaw in fridge then bake to reheat

*Storage times may vary based on temperature and conditions

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Nutrition Information

Nutrition Facts

Healthy Greek Yogurt Lemon Parmesan Tilapia

Amount Per Serving (1 filet)

Calories 179 Calories from Fat 72

% Daily Value*

Fat 8g12%

Saturated Fat 4g25%

Monounsaturated Fat 1g

Cholesterol 74mg25%

Sodium 394mg17%

Potassium 354mg10%

Carbohydrates 1g0%

Protein 24g48%

Vitamin A 60IU1%

Vitamin C 2.9mg4%

Calcium 51mg5%

Iron 0.7mg4%

* Percent Daily Values are based on a 2000 calorie diet.

*Note: Nutrition information is estimated and varies based on products used.

Keywords: baked, greek yogurt, healthy, seafood

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Course: Main Dish

Cuisine: American, Italian