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Garlic Parmesan Tilapia Over Cauliflower Rice is ready in less than 20 minutes! The tilapia cooks up light and flakey, and pairs wonderfully with cauliflower rice. It's one of my favorite ways to enjoy fish, and is so good, that even non-seafood lovers will be won over by this dish!

Garlic Parmesan Tilapia Over Cauliflower Rice

Print Recipe
An easy, quick, delicious dish the whole family will love!
Course Entree, Main
Cuisine American
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4 servings of 1 tilapia fillet w/ topping and 3/4 cup cauliflower rice
Calories 175
Author Kim

Ingredients

  • 4 Tilapia Fillets*
  • Salt & Pepper

Topping

  • 1/2 cup plain low-fat or nonfat Greek yogurt
  • 1 tablespoon lemon juice
  • 1/4 cup parmesan cheese
  • 1/4 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 tablespoon parsley (optional)

Cauliflower Rice

  • 1 small onion, finely diced
  • 1 12 oz bags cauliflower rice
  • 1/2 lemon, juice
  • Salt & Pepper, to taste

Instructions

  • Preheat oven to 425 degrees and line a baking sheet pan with foil sprayed with cooking spray. Place fish filets on baking pan and season with salt and pepper.
  • Mix all of the ingredients for the topping together in a small bowl. Spread mixture over fish and bake for 15 minutes, then broil for 2-3 minutes, or until fish is white and flakey on the inside and lightly browned on top.
  • While fish is cooking, sauté diced onion over medium to high heat in a skillet that has been sprayed with cooking spray. Once onion is soft, add cauliflower rice. Cook about 5 minutes and until heated. Remove from heat and drizzle with lemon juice and season with salt and pepper.
  • Plate cauliflower rice and top with fish. Serve immediately with a side salad or other green veggie, if desired.

Notes

*Use any white fish of choice. Cod is also a great choice.
Total net carbs per serving is 3.7 grams.

Nutrition

Serving: 1tilapia fillet & 3/4 cup cauliflower rice | Calories: 175kcal | Carbohydrates: 5.8g | Protein: 28.4g | Fat: 4.5g | Saturated Fat: 1.6g | Cholesterol: 62.9mg | Sodium: 214.8mg | Potassium: 178.3mg | Fiber: 2.1g | Sugar: 2.9g | Vitamin A: 75IU | Vitamin C: 42mg | Calcium: 150mg | Iron: 1.1mg