Ingredients:
- 1/2-1 lemon (juiced !)
- 1/4 cup shredded parmesan cheese ( kraft or store-brand in green can ister is okay, freshly shredded or grated is even better!)
- black peppercorns, freshly ground (to taste!)
Directions:
- Preheat oven to 425°F.
- Spray a 13x9 Pyrex dish with cooking spray.
- Combine lemon juice, mayonnaise, parmesan cheese, and black pepper in a bowl. (I guesstimated the ingredient amounts in a Pyrex measuring cup, squeezing in the lemon juice first, then adding the remaining ingredients ~ EXCEPT the asiago cheese ~ add that last after the fish bakes!).
- Place thawed tilapia fillets in baking dish ~ top with mayo/parmesan cheese mixture ~ spread to cover fillets.
- Bake at 425F for 10-12 minutes, just until fish flakes.
- Top baked fillets with grated asiago cheese ~ (about one tablespoon per fillet).
- Bake 5 more minutes until asiago cheese is lightly browned.
- For a super fast meal, I served this with canned mexi-corn and black beans combined together with a sprinkling of garlic powder and a few dashes of cayenne pepper, and microwaved for two minutes!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 283.13 Kcal (1185 kJ) | ||
| Calories from fat | 132.75 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.75g | 23% | |
|---|---|---|---|
| Cholesterol | 87.26mg | 29% | |
| Sodium | 542mg | 23% | |
| Potassium | 445.55mg | 9% | |
| Total Carbs | 2.17g | 1% | |
| Sugars | 0.84g | 3% | |
| Dietary Fiber | 0.44g | 2% | |
| Protein | 36.31g | 73% | |
| Vitamin C | 7.7mg | 13% | |
| Iron | 1.5mg | 9% | |
| Calcium | 333.9mg | 33% | |
| Amount Per 100 g | |||
| Calories | 157.21 Kcal (658 kJ) | ||
| Calories from fat | 73.71 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.19g | 23% | |
|---|---|---|---|
| Cholesterol | 48.45mg | 29% | |
| Sodium | 300.95mg | 23% | |
| Potassium | 247.4mg | 9% | |
| Total Carbs | 1.2g | 1% | |
| Sugars | 0.46g | 3% | |
| Dietary Fiber | 0.24g | 2% | |
| Protein | 20.16g | 73% | |
| Vitamin C | 4.3mg | 13% | |
| Iron | 0.9mg | 9% | |
| Calcium | 185.4mg | 33% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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