Description
This Fast and Easy Parmesan Crusted Tilapia recipe delivers a crispy, flavorful crust with minimal effort. Coated in a zesty mixture of panko breadcrumbs, parmesan cheese, and Italian seasoning, the tilapia filets are baked to perfection for a quick, healthy weeknight dinner.
Ingredients
Units
Scale
Fish and Marinade
- 4 tilapia filets (thawed and patted dry)
- Juice of one lime
- Salt and freshly ground pepper, to taste
Breading
- 1/2 cup panko breadcrumbs
- 1/4 cup parmesan cheese
- 1 tbsp Italian seasoning
- 1 tsp garlic powder
- 2 tbsp freshly chopped parsley
Finishing
- 2 tbsp olive oil for drizzling
Instructions
- Preheat the oven: Set your oven to 425°F (220°C) to ensure it reaches the perfect temperature for baking your tilapia to a crispy golden crust.
- Prepare the breading mixture: In a shallow dish, combine panko breadcrumbs, parmesan cheese, Italian seasoning, garlic powder, freshly chopped parsley, salt, and freshly ground pepper. Mix evenly to distribute all the flavors.
- Marinate the fish: Pour the lime juice into another shallow dish. Dip each tilapia filet into the lime juice, coating both sides thoroughly. Season with salt and pepper to enhance the flavor.
- Coat with breading: After marinating, press each filet into the breading mixture, ensuring both sides are well coated to achieve a crunchy texture once baked.
- Arrange on baking sheet: Line a baking sheet with foil and lightly grease it. Place the breaded filets on the sheet, spaced evenly for proper heat circulation.
- Drizzle olive oil: Drizzle 2 tablespoons of olive oil over the breaded tilapia filets. This step helps to crisp up the crust and adds a subtle richness.
- Bake the tilapia: Place the baking sheet in the preheated oven and bake for 20-25 minutes until the crust is golden brown and the fish flakes easily with a fork, indicating it is cooked through.
Notes
- For a gluten-free option, substitute panko breadcrumbs with gluten-free breadcrumbs.
- Ensure tilapia filets are thawed fully and patted dry to help the breading adhere better.
- Lime juice adds brightness but can be substituted with lemon juice if preferred.
- Do not overcrowd the baking sheet to allow even cooking and crisping of the crust.
- Cooking time may vary slightly depending on the thickness of the filets; adjust accordingly.
Nutrition
- Serving Size: 1 tilapia filet (approximately 150g)
- Calories: 280 kcal
- Sugar: 1 g
- Sodium: 350 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 15 g
- Fiber: 1 g
- Protein: 30 g
- Cholesterol: 70 mg
