Recipe: Baked Parmesan Crusted Tilapia



  • 4 – 6 ounces of Tilapia
  • ½ cup freshly grated Parmesan cheese
  • Chopped Parsley
  • Teaspoon of light mayo
  • Sea Salt or Salt Sub. (Lightly)
  • Pepper (lightly)
  • Garlic Powder (lightly)


  • First in a small cup mix parmesan with light mayo, pepper,
    salt sub garlic powder, and chopped parsley.
  • Put the tilapia on sprayed foil and brush the mix above lightly on the fish.
  • Bake in the oven for 12 minutes at 400 degrees.
  • You can serve with lemon wedges, and fresh lemon juice on the side.


  • Calories: 4 ounces.
  • Fat: 5 gr.
  • Protein: 22 gr.
  • Carbs: Depends on the artichoke amount, 0 gr for the fish and cheese.
  • Sodium: 90 mg. total

Benefits: Variety of protein sources providing muscle tissue support


A note on Artichoke:  Artichoke is documented to help with liver cleansing as well its positive effects on high cholesterol. Artichoke also has a good amount of potassium which helps muscle contraction and is very important for individuals who follow an exercise regimen.
– 2 ounce artichoke calories: 25, Fat: 0, Protein: 2 , Carbs: 6 ( 3gr. Fiber), Sodium: 75 mg., Potassium: 170 mg.

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