I had parmesan crusted baked tilapia and cheesy broccoli. One of my favorite meals.
1 tbsp sour cream, 1 tbsp panko, 1/2 tbsp parm, garlic powder, and black pepper on top of a tilapia filet. (I made 4) baked at 350 for 20 minutes. Lots of protein, less than 400 calories (for 2!)