Broiled Tilapia with Parmesan (modified for the 17 Day Diet)

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This Broiled Tilapia with Parmesan is an easy recipe to make for your weight loss plan

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, so keep reading as I’ll share which phase this recipe is approved for!

Broiled Tilapia with Parmesan is a perfectly low fat meal for the 17 Day Diet

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.

Tilapia is a mild white fish that is versatile when cooking a low carb meal for weight loss

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:

  • Cod
  • Mahi Mahi
  • Halibut

Parmesan Cheese

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.

Parmesan Cheese is a great way to liven up your food

Plain Yogurt

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”.

Greek Yogurt is a great substitute for mayonnaise when you're trying to reduce the fat in a recipe

Lemon Juice

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.

Fresh lemon juice is always a better option when cooking from a recipe

Fresh Dill

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.

Fresh dill brings a wonderful flavor to any fish dish

Which Cycle of the 17 Day Diet Is This Approved For?

I mentioned at the beginning of this post that this yummy tilapia dish can be eaten on all cycles of the 17 Day Diet.

If you’re not sure which foods are allowed during Cycle 1, make sure you take a peek at my 17 Day Diet Cycle 1 Food List.

You can also check out my book on Amazon called Fast Track Your Weight Loss With the 17 Day Diet which has all the food lists (and a 7 day meal plan, too!).

Can I Have Broiled Tilapia with Parmesan on the Kickstart Diet?

If you’re on the 17 Day Kickstart Diet, this recipe is approved for the 10-Day Stabilize Phase (due to the yogurt and cheese).

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.

Is Tilapia Keto?

Yes, you can definitely enjoy this Broiled Tilapia With Parmesan on the Keto Diet.

If you want to add more fat, use half mayonnaise and half yogurt.

If you’re new to keto, make sure you check out my Keto Diet Beginner’s Guide.

Are you unsure of which foods are keto friendly? Make sure you check out my Keto Diet Food List.

Broiled Tilapia with Parmesan is a perfectly low fat meal for the 17 Day Diet

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:

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:

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 is an excellent low carb and low fat meal for weight loss


Broiled Tilapia with Parmesan is a perfectly low fat meal for the 17 Day Diet
Yield: 4 servings

Broiled Tilapia with Parmesan

Prep Time: 5 minutes
Cook Time: 7 minutes
Total Time: 12 minutes

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


    1. Turn your oven's broiler onto high and adjust oven rack to the top.
    2. In a small bowl, combine all ingredients except the tilapia. Set aside.
    3. Place tilapia fillets on a baking sheet lined with aluminum foil or parchment paper to avoid sticking.
    4. Broil the fish on one side for three minutes.
    5. Remove the pan from the oven, flip fish over and divide the parmesan mixture over the uncooked sides of the tilapia.
    6. Return fish to the oven and broil an additional 3-4 minutes making sure not to over cook the fish.


Approved for:

17 Day Diet - all cycles

17 Day Kickstart Diet - 10-Day Stabilize Phase

Keto Diet

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Did you make this recipe?

Please leave a comment/review below or tag me at @17ddblog on IG so I can see your yummy creation!

Here is the original Parmesan Broiled Tilapia recipe (which contains a lot more fat).

22 thoughts on “Broiled Tilapia with Parmesan (modified for the 17 Day Diet)”

  1. 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 :)

    • 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.

          • 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 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!

  2. 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.


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