⏱ 15 min total

Broiled Tilapia Parmesan

Name: Broiled Tilapia Parmesan
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 1 serving
Ingredients: ½ tbsp Butter; ¼ tbsp Mayonnaise; ¹⁄₁₆ tbsp Onion powder; 0.03 tsp, ground Basil; ¹⁄₁₆ tsp Black pepper; ¹⁄₁₆ tsp Celery salt; ¼ tbsp Lemon juice; 1 ¼ tbsp Parmesan cheese; 4 oz Tilapia

Per 1 serving · 134 g · 9 ingredients

Calories

211

11%
of a 2,000 cal day

Protein
25g
48% of calories
Carbs
0.7g
1% of calories
Fat
12g
51% of calories

Portion

✓ Protein-dense
✓ Keto-friendly
✓ Sugar free

At a glance

One serving of Broiled Tilapia Parmesan (134 g) has 211 calories, with 25 g of protein, 0.7 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (51% of calories). It is high in protein (51% DV), Vitamin D (24% DV) and niacin (28% DV). Keep an eye on saturated fat and cholesterol, which provide 29% and 26% of the daily value.

Per 100 g

157cal

medium energy density

Protein per 100 cal

12g

Net carbs

carbs minus fiber

Fiber

0.1g

0.2 g sugar

High in

20%+ of the daily value

Protein51%
Vitamin D24%
Niacin28%
Vitamin B1279%
Phosphorus35%
Selenium89%

Good source of

10–19% of the daily value

Vitamin B614%
Pantothenic acid12%
Calcium10%
Iron10%

Watch

20%+ of the daily value

Saturated fat29%
Cholesterol26%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 10 min

1
Preheat oven broiler. Grease a broiling pan or line with aluminum foil.
2
In a small bowl, combine Parmesan cheese, butter, mayonnaise, and lemon juice. Season with dried basil, pepper, onion powder, and celery salt. Mix well and set aside.
3
Arrange tilapia fillets in a single layer on the prepared pan.
4
Broil 3-4 inches from the heat for 2-3 minutes. Flip the fillets and broil for another 2-3 minutes.
5
Remove fillets from the oven and top with the Parmesan cheese mixture. Broil for 2 more minutes, or until the topping is browned and fish flakes easily with a fork. Do not overcook.

Vitamins & minerals

Amounts for 1 serving (134 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	63 μg	7%
Vitamin C	2 mg	2%
Vitamin D	4 μg	24%
Vitamin E	1 mg	5%
Vitamin K	9 μg	7%
Thiamine	0 mg	3%
Riboflavin (B2)	0.1 mg	7%
Niacin	4 mg	28%
Vitamin B6	0.2 mg	14%
Folate (B9)	29 μg	7%
Vitamin B12	2 μg	79%
Pantothenic acid	1 mg	12%
Choline	52 mg	9%

Minerals

Nutrient	Amount	% Daily Value
Calcium	96 mg	10%
Iron	1 mg	10%
Potassium	359 mg	8%
Magnesium	35 mg	8%
Phosphorus	242 mg	35%
Zinc	1 mg	5%
Copper	0.1 mg	9%
Manganese	0.1 mg	2%
Selenium	49 μg	89%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.3 g	—
Alpha carotene	0.1 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	16 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0.1 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.2 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0.2 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	3 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	62 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.4 g	—
Total omega 6	1 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	4 μg	—

Burning 211 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

40min
Walking (3.5 mph)
25min
Cycling (moderate)
18min
Running (6 mph)
30min
Swimming laps

Common questions

How many calories are in Broiled Tilapia Parmesan?

One serving of Broiled Tilapia Parmesan (1 serving) has 211 calories, which works out to 157 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Broiled Tilapia Parmesan high in protein?

Yes. It has 25 g of protein per serving, and 48% of its calories come from protein (12 g of protein per 100 calories).

Is Broiled Tilapia Parmesan keto-friendly?

It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 1% of calories.

How much sodium is in Broiled Tilapia Parmesan?

222 mg per serving.

How much sugar is in Broiled Tilapia Parmesan?

0.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (134 g)

Calories211

% Daily Value*

Total fat 12g	15%
Saturated fat 5.8g	29%
Trans fat 0.2g
Cholesterol 78mg	26%
Sodium 222mg	10%
Total carbohydrate 0.7g	0%
Dietary fiber 0.1g	0%
Total sugars 0.2g
Protein 25g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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