Wednesday, July 18, 2012

Parmesan Tilapia with Roasted Tomatoes


We don't eat enough fish, especially since we discovered we just don't like salmon. In an effort to continue eating healthier, I've been on the lookout for fish recipes that don't sacrifice flavor. Enter this recipe for Parmesan Tilapia that's been circulating on my favorite food blogs for awhile now.


It may seem like Parmesan, mayo and butter on top of fish negates any healthy properties this recipe might have, but you're using so little of each and spreading it over 4 filets. I wanted to cut the richness of the topping while using up a few grape tomatoes that needed to be eaten, so I added a roasted tomato and basil topping. It was the perfect accompaniment, light and summery and packed with delicious tomato flavor.


Since I've never used my broiler (mine isn't in my oven) I just baked the fish. The topping didn't get brown and bubbly, but the flavor was still amazing, especially when paired with the roasted tomatoes. This is a simple, delicious meal that takes practically no time to make. I served it with roasted asparagus that cooked alongside the fish. Perfection.

Parmesan Tilapia with Roasted Tomatoes
Modified from Mrs. B Cooks, as seen on The Way to His Heart

1 pint grape tomatoes
1 tablespoon olive oil
Salt and pepper
1/4 cup basil leaves, lightly packed, finely minced
1 lb tilapia filets
1/4 cup Parmesan cheese, shredded
2 tablespoons butter, softened
1 tablespoon mayonnaise
1 tablespoon lemon juice
1 teaspoon minced fresh garlic
1/4 teaspoon dried Italian seasoning
1/8 teaspoon onion salt
Ground black pepper to taste

Pre-heat the oven to 350. Toss tomatoes with olive oil, salt and pepper. Place on a baking sheet and roast for 30 minutes until soft. Allow to cool slightly, then remove skins (optional). Toss in a bowl with the minced basil and any juice from the baking sheet.

Switch on the broiler or keep the oven at 350. Line a baking pan with foil and spray with cooking spray. Arrange tilapia filets in a single layer on baking pan. Broil a few inches from heat for 2 to 3 minutes, or cook for 8 minutes. Flip the filets over and broil for an additional 2 minutes (only do if broiling).

In a small bowl, combine the Parmesan cheese, butter, mayonnaise, lemon juice, garlic, Italian seasoning, onion salt, and pepper. Mix well and set aside.

Remove the fish from the oven and cover filets with Parmesan cheese mixture on the top side. Return to broiler and continue cooking until the top is lightly browned and the fish flakes easily with a fork. If baking, cook another 8 minutes. Remove the fish from the oven. Place one filet on each of 4 plates and top with some of the roasted tomatoes. Serve immediately.
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1 comment:

  1. Good to know that baking worked! I get nervous when I broil because anything can happen in the kitchen with a two year old and I forget what is broiling! The tomatoes sound wonderful!

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