Though the firm, meaty texture of tilapia is perfect here, you could also use a mild fish such as flounder or sole.

Ingredients

2 tablespoons light mayonnaise

1 tablespoon reduced-fat sour cream

2 teaspoons coarse-grained Dijon mustard

1/2 teaspoon salt

1/4 teaspoon pepper

4 skinless tilapia fillets (about 6 ounces each)

3 tablespoons grated Parmesan cheese

1/4 cup plain dried breadcrumbs

Directions

1. Preheat the broiler. Spray a jelly-roll pan or baking sheet with nonstick cooking spray.

2. In a small bowl, stir together the mayonnaise, sour cream, mustard, salt, and pepper.

3. Arrange the tilapia in a single layer on the pan. Spread the mayonnaise mixture evenly over the fish and sprinkle evenly with the Parmesan.

4. Broil the fish 4 to 6 inches from the heat for 3 minutes. Sprinkle the breadcrumbs over the fish and broil for 1 minute, or until the the topping is golden brown and the fish just flakes when tested with a fork. Makes 4 servings

Spicy Parmesan-Crusted Snapper In step 2, omit the mustard and add 1 tablespoon horseradish, and use cayenne pepper instead of black pepper. Substitute red snapper fillets for the tilapia.

Nutrition Facts

per serving
calories 216
total fat 6.6g
saturated fat 1.9g
cholesterol 87mg
dietary fiber 0g
carbohydrate 6g
protein 32g
sodium 678mg
 

Good source of: omega-3 fatty acids, selenium, vitamin B12

F.Y.I.

Sometimes called sunshine snapper or St. Peter’s fish, tilapia is an important farm-raised fish. Once largely imported, it is now being farmed in this country and is widely available in supermarkets. Tilapia has firm flesh and a mild, meaty taste that should please anyone not fond of fishy-tasting fish.

Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands. However, some foods – like canned beans – can hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 31 Oct 2011

Last Modified: 06 Apr 2015