Low FODMAP Broiled Parmesan Tilapia

This Low FODMAP Broiled Parmesan Tilapia is onion-free, garlic-free, and super quick and easy to make. Perfect to serve on a busy weeknight!

I have been making this Low FODMAP Broiled Parmesan Tilapia recipe for years and I took photos of it several years ago. Every time I make it, I think, “I need to share this on my blog!” But then I forget and get distracted by a new recipe. Well, now I finally remembered to post it. It’s an easy and quick recipe to make on a busy weeknight, but also delicious enough to serve for company.

What makes this recipe low FODMAP?

• It’s onion-free and garlic-free.
• The cheese that is used (Parmesan) is very low in lactose, as most hard cheeses are.
• Butter and mayonnaise are also low in FODMAPs in the serving sizes indicated.

How is Broiled Parmesan Tilapia made?

• Turn on your oven’s broiler and put the rack in the highest position. Line a heavy baking sheet with foil and coat with cooking spray. This makes for easy cleanup!
• In a small bowl, combine the butter, Parmesan cheese, mayonnaise, lemon juice, and basil. Stir until thoroughly combined.
• Season the tilapia with salt and pepper and broil for a couple of minutes on each side. I find it easiest to flip the fish with tongs like these: OXO Good Grips Silicone Flexible Tongs
• Spread the Parmesan mixture over top of the tilapia and broil a couple more minutes. Be sure to keep an eye on the fish so the topping doesn’t get too brown or burn. You want a light golden brown color to the topping.

What can be served with Broiled Parmesan Tilapia?

• Herbed Basmati Rice
• “Buttermilk” and Chives Mashed Potatoes
• Lemon Herb Quinoa
• Steamed low FODMAP vegetables such as broccoli or green beans

Print

Low FODMAP Broiled Parmesan Tilapia

Tilapia fish is topped with a herb, mayonnaise, butter, and Parmesan cheese mixture and quickly broiled.

Course Main Course

Cuisine American

Keyword fish, gluten-free, low-fodmap, parmesan, tilapia

Prep Time 10 minutes minutes

Cook Time 8 minutes minutes

Servings 4

Ingredients

• ¼ cup grated Parmesan cheese
• 2 tablespoons unsalted butter, softened (see note)
• 2 tablespoons light mayo (I like Hellmann’s)
• 1 tablespoon lemon juice
• ½ teaspoon dried basil
• 1 lb. tilapia fillets
• ¼ teaspoon salt
• ¼ teaspoon ground black pepper
• Fresh chopped parsley (optional garnish)

Instructions

• Place oven rack in its highest position and turn the oven on to broil. Line a heavy baking sheet with foil and lightly coat with cooking spray.
• In a small bowl combine the Parmesan cheese, butter, mayo, lemon juice and basil.
• Season tilapia with salt and pepper and place on the prepared baking sheet.
• Broil tilapia for 2 to 3 minutes. Flip each fillet over and broil another 2 to 3 minutes. Spread fillets with Parmesan mixture and place under the broiler for another 2 minutes or until lightly browned. Serve topped with fresh chopped parsley if desired.

Notes

To soften butter on short notice, microwave on 30% power 15 to 30 seconds.

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