Healthy Greek Yogurt Lemon Parmesan Tilapia
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.
Servings: 4 people
Calories: 179kcal
Equipment
Ingredients
- 4 (4 oz) filets tilapia fresh or thawed if frozen
- 1/2 teaspoon salt plus more to taste
- 1/2 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
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried Italian seasoning
- 1/4 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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Nutrition
Serving: 1filet | Calories: 179kcal | Carbohydrates: 1g | Protein: 24g | Fat: 8g | Saturated Fat: 4g | Monounsaturated Fat: 1g | Cholesterol: 74mg | Sodium: 394mg | Potassium: 354mg | Vitamin A: 60IU | Vitamin C: 2.9mg | Calcium: 51mg | Iron: 0.7mg