Broiled Parmesan Tilapia: A Non-Fishy Delishy Recipe {Freezer Meal}


A comforting and non-fishy tilapia recipe that kids, and adults alike, will love. The flavorful sauce on this fish makes this a meal worth repeating again and again.

You know those dinners when you prepare something a little out of the ordinary for the fam?  Little kids cling to your leg and are whining all around you as you finish up dinner.  Your kitchen rapidly grows messier.  One of the kids takes a look at the new dish and proclaims, “Eww, what is that? I don’t want that!”  Your enthusiasm about the new recipe wanes and doubt sets in as you corral everyone to the table.  You hold your breath, anticipating the backlash to come, as your kids take their first bite.

A comforting and non-fishy tilapia recipe that kids, and adults alike, will love. The flavorful sauce on this fish makes this a meal worth repeating again and again.

That was my scenario the first time I made this Broiled Parmesan Tilapia. It looked a little strange to my kids since it was new, but I insisted they try at least one bite of it.  I watched out of the corner of my eye as my then 4-year-old reluctantly raised his fork to his mouth.  “Mmmm, this is so good, Mommy!”  Now that might be the best compliment a mom at my stage can hear.  To follow was a delightful, yes I actually said delightful, family meal with three small kids.  No whining, no crying.  That’s…that’s why I share with you Broiled Parmesan Tilapia today. It was a “worth it” new recipe and it was also super fast to make.

P.S. Try this with Roasted Asparagus, Oven Fries, and fresh fruit and you can’t go wrong.

Freezer Meal Instruction:  My Freezer Club makes Broiled Parmesan Tilapia quite often, as it’s one of the favorites.  We simply make the Parm topping and freeze it.  When ready to cook, defrost the topping and fish (if frozen) in the fridge overnight or run under warm water in its freezer bag until thawed.  Follow baking instructions from there.

Check out our list of 60+ Healthy Freezer Meals here or pin it here!

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Broiled Parmesan Tilapia {Freezer Meal}
 
Prep time
Cook time
Total time
 
A comforting and non-fishy tilapia recipe that kids, and adults alike, will love. The flavorful sauce on this fish makes this a meal worth repeating again and again.
Author:
Serves: 6
Ingredients
  • ½ cup Parmesan cheese, freshly grated
  • ¼ cup real butter, softened
  • 3 tablespoons greek yogurt (or substitute real mayo)
  • zest of 1 lemon
  • juice of 1 lemon
  • ¼ cup fresh herbs, minced (I use parsley and basil)
  • ¼ teaspoon ground black pepper
  • ¼ teaspoon garlic powder
  • ⅛ teaspoon celery salt
  • 2 pounds tilapia fillets
  • salt & pepper
Instructions
  1. Preheat the broiler.
  2. Grease a sheet pan (preferably with sides) with olive oil.
  3. Mix together well the Parmesan, butter, greek yogurt, lemon zest and juice, basil, ¼ tsp black pepper, onion powder, and celery salt. Set aside.
  4. Rinse and pat tilapia filets dry. Lay filets on greased pan. Season both sides with a bit of salt and pepper.
  5. Broil a few inches away from the heat for 2 minutes on one side.
  6. Flip and broil for 2 minutes on the other side.
  7. Remove from oven and generously spread the Parm topping on top.
  8. Broil for 2 more minutes or until golden on top. Fish is done when easily flakes. Do not overcook.
Notes
Inspired by: Broiled Parmesan Tilapia on allrecipes.com

Freezer Meal Instructions:
To Freeze:
Make the sauce in its entirety. Place in freezer safe bag and store in freezer.
To Prepare:
Remove the tilapia from the freezer. Let thaw in refrigerator overnight or put fish in bowl of cool water. Then follow the steps for covering the fish with the sauce and broiling.

 




Comments

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  3. This is a very odd question, but I was wondering if you had any suggestions for non-dairy replacements of the greek yogurt? My spouse is allergic, but has only been for awhile, so I haven’t figured out swaps for everything yet!

    Thanks!

    • Rachel says

      Have you tried plain soy yogurt or sour cream yet? You still have to check all the ingredients on the package, but when I was dairy-free I remember using that as a replacement. Thankfully there are so many DF products on the market now, especially in a health food store.

  4. Unfortunately I live in a small town so it’s hard to find those things, but I’ll keep my eye out! I found some tofutti today, so I’ll give that a shot next week. Thanks for the suggestions!

  5. Monica says

    In the instructions I read to mix in the mayo but I don’t see that in the ingredient list??? 🙂

    • Rachel says

      Thanks for catching that Monica. It should have said “greek yogurt” not mayo, although mayo is an acceptable substitution. I updated the recipe now.

  6. Alana says

    I assume you prep and freeze and then cook the fish and serve?

    • Rachel says

      I usually buy tilapia frozen, so the fish stays frozen and I just pull out 4-6 filets for one freezer meal. Then, I mix the topping and put it in a small baggie and stick it in a large freezer bag with the fish filets. That way it’s all in one place. When ready to cook, defrost all either in the fridge over night or run under warm tap water. Do not use the microwave! Make sure to dry the fish filets, so they aren’t soggy. Then, cook according to the directions. I hope that helps!

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