This is a super simple recipe that falls square into Phase III. It takes a little practice but keep in mind that tilapia is a very forgiving fish and parmesan is a very forgiving cheese.
Ingredients
1. 24oz of tilapia, thawed rinsed and pat dried
2. 8oz of shredded parmesan cheese
3. 1 teaspoon each of salt, pepper, dried basil, garlic powder and onion powder
Recipe
1. Liberally salt every piece of fish with the spice mixture. Do both sides else it will end up bland.
2. Bake the tilapia in a broilable pan/sheet at 325 for about 15 minutes or until the flesh is between translucent and white. It will not be finished.
3. I suggest draining any liquid off the pan. Place all the cheese on the fish. If you have 3oz filets, then you should have about 2oz for each filet.
4. Turn the oven to broil and give it about 1 minute to get to temperature. Put the fish in. This is something that gets tricky, but gets better with experience. It generally only takes about 90 seconds under the broiler to get the cheese all melty and awesome. I usually pull it out and rotate the pan 180 degrees to get the most even meltiness.
5. Pull it out and put a couple of lemon wedges with and yummy.
The Healthy Us 