Parmesan Crusted Tilapia
Fast, Easy and Healthy! This recipe is for 2, but I have easily doubled it for more. This bakes so quickly that I often make a bunch of these fillets and eat them leftover for lunches.
Fast, Easy and Healthy! This recipe is for 2, but I have easily doubled it for more. This bakes so quickly that I often make a bunch of these fillets and eat them leftover for lunches.
- Carbohydrate 3.40590531674818 g
- Cholesterol 5.50000000700806 mg
- Fat 2.11524437739715 g
- Fiber 0.47339062340203 g
- Protein 2.9406734410416 g
- Saturated Fat 1.17825062649692 g
- Serving Size 1 1 serving(s) (14g)
- Sodium 96.7168126231009 mg
- Sugar 2.93251469334615 g
- Trans Fat 0.14276250018427 g
- Calories 42 calories
Step-by-step
- Thaw and wash tilapia fillets if frozen. Pat dry on paper towels.
- Combine crumbs, parmesan, Italian seasoning and garlic powder on a plate, mixing well.
- On a different plate, pour 1 tbsp lemon juice.
- Working 1 at a time, place a fillet on the plate in the lemon juice, sprinkle with desired amount of kosher salt (be careful about how much salt is in your parmesan, crumbs, and other seasonings), black pepper, and garlic powder.
- Turn the fillet over in the lemon juice and sprinkle seasoning on the other side.
- Dredge fillet in the parmesan mixture patting it all over to coat.
- Place in an oiled baking dish, repeat with remaining fillets.
- Sprinkle a little lemon juice over fillets and drizzle or spray them lightly with olive oil.
- Bake at 425°F for about 20 minutes or until they easily flake with a fork and edges are browning (you can sprinkle some more parmesan on top if desired).
- You can also bake these faster at 450°F.
Parmesan Crusted Tilapia: A Weeknight Winner
As a busy working mom, finding time to cook healthy and delicious meals can feel like a constant uphill battle. Between school pick-ups, work deadlines, and trying to squeeze in a little "me time," the last thing I want is to spend hours in the kitchen. That's why I love recipes that are quick, easy, and don't compromise on flavor. This Parmesan Crusted Tilapia recipe is my absolute go-to when I need a satisfying and healthy dinner on the table in a flash.
The beauty of this recipe lies in its simplicity. With just a handful of pantry staples and some fresh tilapia fillets, you can whip up a restaurant-worthy meal in under 30 minutes. The crispy parmesan crust adds a delightful textural contrast to the flaky, moist fish, and the subtle hint of lemon brightens up the whole dish. I often double the recipe and have leftovers for lunch the next day – perfect for busy workdays!
Why this recipe is a lifesaver:
- Fast and easy: Prep and cook time is minimal, making it perfect for busy weeknights.
- Healthy and nutritious: Tilapia is a lean protein source, packed with omega-3 fatty acids.
- Delicious and versatile: The parmesan crust adds a satisfying crunch, and you can easily adjust the seasonings to your liking.
- Great for meal prepping: Makes excellent leftovers for lunches or dinners throughout the week.
Tips and variations:
- Experiment with seasonings: Feel free to add other herbs and spices, such as paprika, oregano, or dill.
- Use different types of cheese: Asiago, Romano, or even a blend of cheeses would work well.
- Add vegetables: Roast some asparagus or broccoli alongside the tilapia for a complete meal.
- Serve with a side: This dish pairs well with a simple salad, quinoa, or rice.
This Parmesan Crusted Tilapia recipe isn't just a meal; it's a testament to the power of simple, delicious cooking. It's a recipe that helps me navigate the chaos of daily life while still providing my family with healthy and flavorful food. Give it a try, and I guarantee it will become a staple in your kitchen too!
Ingredients you’ll need:
* 3-4 Tilapia fillets (depending on size)
* 1/4 cup breadcrumbs
* 1/4 cup grated Parmesan cheese
* 1 tablespoon Italian seasoning
* 1 teaspoon garlic powder
* Salt and pepper to taste
* 1 tablespoon lemon juice
* Olive oil
