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Parmesan-Romano Tilapia

Prep time 6 mins
Cook time 10 mins
Yield 4 servings.

Ingredients

  • 1/4 cup reduced-fat mayonnaise
  • 1 tablespoon dried onion flakes
  • 2 teaspoons low-sodium Worcestershire sauce
  • 1 teaspoon Dijon mustard
  • 1 teaspoon dry sherry
  • 4 (4-ounce) tilapia fillets (or flounder or orange roughy)
  • Vegetable cooking spray
  • 2 tablespoons grated Parmesan-Romano cheese blend

Nutrition Information

  • calories 172
  • caloriesfromfat 40 %
  • fat 7.6 g
  • satfat 1.6 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 22.3 g
  • carbohydrate 2.8 g
  • fiber 0.1 g
  • cholesterol 87 mg
  • iron 0.0 mg
  • sodium 266 mg
  • calcium 0.0 mg

How to Make It

  1. Combine first 5 ingredients, stirring well. Place fish in an 11- x 7- x 1 1/2-inch baking dish coated with cooking spray. Spread mayonnaise mixture over fish; sprinkle evenly with cheese. Bake, uncovered, at 425° for 10 to 12 minutes or until fish flakes easily when tested with a fork.

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