Description
This Fast and Easy Parmesan Crusted Tilapia recipe offers a flavorful, crispy fish dish that is quick to prepare and perfect for a healthy weeknight dinner. The tilapia filets are coated with a zesty lime juice soak and a crunchy, cheesy panko and parmesan breading, then baked until golden and tender.
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 Mixture
- 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: Begin by preheating your oven to 425°F (220°C) to ensure it’s hot and ready once the fish is prepared.
- Prepare the Breading Mixture: In a shallow dish, combine the panko breadcrumbs, parmesan cheese, Italian seasoning, garlic powder, freshly chopped parsley, salt, and freshly ground pepper. This mixture will give your tilapia a crunchy and flavorful crust.
- Soak the Fish: Place the thawed tilapia filets in a separate shallow dish containing the lime juice. Make sure to coat both sides thoroughly. Lime juice not only adds bright flavor but also helps the breading adhere.
- Dredge the Filets: Remove the tilapia from the lime juice and season both sides with salt and pepper. Then press each filet into the breadcrumb mixture, coating both sides evenly. This step ensures a crispy and flavorful crust after baking.
- Prepare for Baking: Transfer the breaded tilapia filets to a foil-lined and greased baking sheet. This lining helps with easy cleanup and prevents sticking.
- Drizzle with Olive Oil: Lightly drizzle the olive oil over the top of each breaded filet. This helps the crust brown beautifully and adds a subtle richness.
- Bake: Place the baking sheet in the preheated oven and bake for 20 to 25 minutes, or until the crust is golden brown and the fish flakes easily with a fork. The exact time depends on the thickness of your filets.
Notes
- For an extra crispy crust, you can broil the tilapia for the last 2 minutes of baking—just watch carefully to avoid burning.
- Use fresh lime juice for the best flavor, but bottled lime juice can be substituted in a pinch.
- Panko breadcrumbs provide a lighter, crunchier texture than regular breadcrumbs.
- This dish pairs wonderfully with steamed vegetables, a fresh salad, or a light quinoa side.
- Ensure fish is cooked to an internal temperature of 145°F for safe consumption.
Nutrition
- Serving Size: 1 tilapia filet (approximately 150g)
- Calories: 280
- Sugar: 1g
- Sodium: 420mg
- Fat: 12g
- Saturated Fat: 2.5g
- Unsaturated Fat: 8.5g
- Trans Fat: 0g
- Carbohydrates: 12g
- Fiber: 1.5g
- Protein: 30g
- Cholesterol: 65mg
