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!
4.72 from 7 votes
Nutrition Facts
Garlic Parmesan Tilapia Over Cauliflower Rice
Amount Per Serving (1 tilapia fillet & 3/4 cup cauliflower rice)
Calories 175 Calories from Fat 41
% Daily Value*
Fat 4.5g7%
Saturated Fat 1.6g10%
Cholesterol 62.9mg21%
Sodium 214.8mg9%
Potassium 178.3mg5%
Carbohydrates 5.8g2%
Fiber 2.1g9%
Sugar 2.9g3%
Protein 28.4g57%
Vitamin A 75IU2%
Vitamin C 42mg51%
Calcium 150mg15%
Iron 1.1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Servings:4 servings of 1 tilapia fillet w/ topping and 3/4 cup cauliflower rice
Garlic Parmesan Tilapia Over Cauliflower Rice
Prep Time:
5 mins
Cook Time:
15 mins
Total Time:
20 mins

An easy, quick, delicious dish the whole family will love!

  • 4 Tilapia Fillets*
  • Salt & Pepper
  • 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
  1. 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.
  2. 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.
  3. 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.
  4. Plate cauliflower rice and top with fish. Serve immediately with a side salad or other green veggie, if desired.
Recipe Notes

*Use any white fish of choice. Cod is also a great choice.

Total net carbs per serving is 3.7 grams.

Author: Kim
Course: Entree, Main
Cuisine: American
Keyword: baked tilapia recipe, garlic parmesan tilapia, tilapia recipe

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