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Parmesan Tilapia with Mango

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Parmesan Tilapia with Mango

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Course: Main Course
Cuisine: American
Keyword: Parmesan Tilapia with Mango
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4
Calories: 517kcal

Ingredients

  • 1 cup RICE, BROWN, LONG-GRAIN, RAW
  • 1/4 cup Parmesan cheese, grated
  • 1 tablespoon butter, unsalted
  • 1 1/2 tablespoon mayonnaise, light
  • 1 medium lemon
  • 1/2 teaspoon dill weed, dried
  • 1/8 teaspoon black pepper, ground
  • 12 ounce Fish, Tilapia

Side

  • 1 none cooking spray
  • 2 cup edamame, shelled
  • 1/4 cup, sliced ALMONDS
  • 2 fruit MANGO, FRESH

Instructions

  • Cook rice as directed on package; cover and set aside.
  • Preheat broiler on high. Move a rack up to the top portion of oven.
  • In a small bowl, mix parmesan, melted butter, mayonnaise, 1 tablespoon of freshly squeezed lemon juice, dill, and pepper; set aside.
  • Place foil on the bottom of a baking dish; lay fish on foil. Broil for 3 minutes. Remove from oven.
  • Turn fish over and spread an even amount of parmesan mixture over each fillet. Broil again for 3-4 minutes. Remove from oven and set aside.
  • While fish rests, spray a large skillet with cooking spray and heat over medium. Remove edamame from pods if not purchased this way, and cook for 1-2 minutes. Add almonds and sauté for 1 minute more; remove from heat.
  • Serve fish atop a bed of rice with edamame and cubed mango on the side.
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Nutrition

Calories: 517kcal | Carbohydrates: 63g | Protein: 34g | Fat: 17g | Saturated Fat: 5g | Cholesterol: 57mg | Sodium: 201mg | Fiber: 8g | Sugar: 17g

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