I’m always on the hunt for low carb yummy recipes to add to my 17 Day Diet meal plan.
This Broiled Tilapia with Parmesan recipe was something I spotted a while back and decided to make it more 17 Day Diet friendly.
The original recipe called for butter and mayo, so I made a few modifications to make it more lower fat.
If you’re on the 17 Day Diet, it’s approved for all cycles! YAY!
This recipe is also great for the Keto Diet and the 17 Day Kickstart Diet!
If you’re on the Kickstart Diet, this recipe is approved for the 10-Day Stabilize Phase (due to the yogurt). If you’re not sure about which foods are allowed in each phase, make sure you take a peek at my 17 Day Kickstart Diet Food List.
Ingredients for Broiled Tilapia with Parmesan
This recipe is super simple and only requires a few ingredients. I’ll recap a few of the key ingredients so you get an idea of what you’ll need on hand to make this dish.
This recipe uses tilapia. Tilapia is a white fish that’s pretty mild.
Tilapia is protein heavy and has a ton of vitamins and minerals.
Alternatives to Tilapia
If you’re not a fan of tilapia, you can definitely use your favorite fish. Broil time will depend on the thickness of your fish.
Some fish alternatives might include:
- Mahi Mahi
Parmesan cheese is one of those varieties where a little goes a long way. I love incorporating a sprinkle of Parmesan cheese onto my veggies for a little bite of sharpness.
This recipe features Parmesan cheese and it’s only a 1/4 cup so it’s not too much.
This recipe calls for Low-Fat Plain Greek Yogurt.
Originally, it called for mayonnaise and butter, but as you know, the 17 Day Diet is pretty much a lower fat way of eating, so I opted to modify the recipe a bit to make it more diet friendly.
If you don’t have Greek Yogurt, use regular Plain yogurt, but make sure you remove any excess liquid so it’s not super runny. If you happen to have cheese cloth, you can strain your plain yogurt to thicken it up a bit.
Another alternative to Greek or regular yogurt is sour cream. The sour cream would definitely alter the flavor a bit and give it more of a “bite”.
This recipe calls for fresh lemon juice. I wouldn’t skimp on this step – go for fresh!
If you want to take a little bit of extra time, add in some lemon zest for good measure!
Like everything else, if you don’t have fresh lemons, but you have bottled lemon juice, you can use this on a pinch.
This recipe features fresh dill. I always use fresh herbs when available, but realize that if it’s an herb I don’t use as often, I may opt for dried.
This recipe only uses a 1/2 teaspoon, so if you don’t use fresh dill all that often, you can use dried. Since this recipe doesn’t call for much fresh, the dried would probably be a lot less. I’d probably start with about half and go from there to see how more would taste.
Low Carb Side Dishes Ideas
If you’re looking for a few ideas for low carb side dishes to serve alongside this Broiled Tilapia with Parmesan recipe, here are a few ideas:
- Italian Roasted Vegetables
- Roasted Radishes & Carrots
- Roasted Sweet Potatoes
- Parmesan-Roasted Cauliflower
- Sauteed Green Beans with Crimini Mushrooms
- Mock Mashed Potatoes (Cauliflower)
Other Low Carb Fish Recipes
If you’re a big fan of fish in general and you want more low carb recipes to add to your dinner rotation, you’ll love these other fabulous low carb fish recipes:
- Crab Cakes with Citrus Vinaigrette Dressing
- Mahi Mahi with Citrus Herb Salad
- Shrimp Cocktail
- Pan Seared Salmon with Mediterranean Salsa Fresca
- Mayo Free Tuna and Egg Salad
- Grilled Lemon Sriracha Shrimp
- Sandy’s Tuna Toast
- Tuna Cakes with Lemon Dijon Sauce
If you make this dish, I’d love to hear what you think! Please come back to review this recipe below. If you’re on social media, tag me @17ddblog so I can see your lovely creation! Enjoy!
Broiled Tilapia with Parmesan
This low fat Broiled Tilapia with Parmesan is modified to fit the 17 Day Diet lifestyle.
- 4 Tilapia Fillets (defrosted if frozen)
- 1/4 Cup Parmesan Cheese
- 1/4 Cup Plain Non-Fat or Low-Fat Greek Yogurt
- 1 Tablespoon Fresh Lemon Juice
- 1/2 Teaspoon Fresh Dill
- Pepper to taste
- Turn your oven's broiler onto high and adjust oven rack to the top.
- In a small bowl, combine all ingredients except the tilapia. Set aside.
- Place tilapia fillets on a baking sheet lined with aluminum foil or parchment paper to avoid sticking.
- Broil the fish on one side for three minutes.
- Remove the pan from the oven, flip fish over and divide the parmesan mixture over the uncooked sides of the tilapia.
- Return fish to the oven and broil an additional 3-4 minutes making sure not to over cook the fish.
17 Day Diet - all cycles
17 Day Kickstart Diet - 10-Day Stabilize Phase
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I’ve been loving the 17 Day Diet since 2011. I love sharing my favorite healthy recipes and meal plans to keep you motivated and on the right path to success!
When I’m not hanging out here, I enjoy quick trips to the Oregon Coast, designing my jewelry line and watching Outlander!
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22 thoughts on “Broiled Tilapia with Parmesan (modified for the 17 Day Diet)”
Excellent recipe! Ladies please be careful when you buy Tilapia – do not buy any that is imported from China as they feed the fish garbage and chicken manure to make them grow fast. The old saying, “You are what you eat” comes into play here! Swai, haddock, pollock, flounder or perch are nice white fish that you can substitute :)
Good point, Karen. Thanks for the warning!
When do you use the.second portion of yogurt? Directions don’t speak about it.
Sharon, good question! The second portion is really just the replacement for the mayo in the original recipe. Feel free to use either Greek or regular. Add both amounts to the mixture in the beginning.
Thanks. I’m going to try this tonight. Just my husband me. Does the fish reheat well? I do enjoy leftovers.
I’m not sure about the re-heating issue. I never keep fish for leftovers. If you do, let me know how it goes!
will do. I think I will try the leftovers over a bed of shredded cabbage drizzled with vinaigrette. My hubbie isn’t a leftovers kinda guy so I will try it for lunch tomorrow @ work. I’m off to start your recipe.
if tilapia is not available then which fish i can take?
Try any of the fish on C1: https://17ddblog.com/food-lists/cycle-1/
and what if no broiler can i use simple pan or grill pan ?
Do it any way you can do it. You don’t have to follow the recipe at all.
I just made this minutes ago. I couldn’t get it to look crusted, like the picture, at all, but it is yummy!
What cycle is this allowed in since it has parmesan cheese?
Fat free cheese (or really even low-fat) is allowed as a condiment on all cycles.
Is clamp chowder okay to have during cycle 2?
If you can find a low-fat broth based (not cream based) clam chowder that doesn’t have a ton of calories, I’d say go for it. Otherwise, probably not the best idea!
my husband are starting the 17 day diet, together he does have diabetes is this diet ok for him
Hi Sue. The book discourages those with Type 1 diabetes from being on the diet.
Parmesan cheese is high eith fat. Somthing here doesnt make sense
A 1/4 cup of parmesan cheese split over 4 servings is not much. Besides, you can get a pretty low-fat parmesan cheese.
I feel dumb, but I cannot figure out how to print this recipe (and many others) without writing it down or cutting and pasting. Some clearly have a print button (for lack of a better word) but this one does not. What is the secret?
Hi Bonnie, I’m in the process of converting all of my recipes into a recipe card that’s printable. That project does take time, and this recipe is not currently a part of the recipe card yet. For now, you can use your browser printer function.