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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. showmetheyummy.com #healthy #tilapia #glutenfree #dinner #fish #seafood
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4.86 from 7 votes

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.
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Main Dish
Cuisine: American, Italian
Keyword: baked, greek yogurt, healthy, seafood
Servings: 4 people
Calories: 179kcal

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!

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