Parmesan Crusted Tilapia
This crispy parmesan baked tilapia recipe is a must-try (especially if you aren’t a fish lover). It has a simple breadcrumb parmesan coat for a nice crunchy taste. This tilapia recipe is the perfect nourishing dinner for busy weeknights.
Tilapia health benefits
There are so many great health benefits to eating tilapia or any other fish. Fish is high in omega 3s, calcium, iron, zinc, vitamin D, vitamin B12, magnesium, iodine, potassium, and more. All of these vitamins and minerals help your heart and brain health. Nutrition experts recommend eating fish twice a week for a healthy diet.
How much protein do tilapia have?
1 cooked tilapia fillet has 23 grams of protein.
Here’s what you need to make parmesan baked tilapia
This easy recipe is made with a couple simple ingredients. Here’s the ingredient list:
- 2 tilapia: Fresh or frozen (I prefer to buy wild caught fish they are more nutritious than farmed-fish)
- 1/4 cup whole wheat breadcrumbs: I love making breadcrumbs in a food processor using bread.
- 1/4 cup shredded parmesan cheese
- 1 tbsp melted butter
How to know when tilapia is cooked?
The best way to know if tilapia is fully cooked is to check with a fork. When you take the tilapia out of the oven, use a fork and poke the thickest part of the fish. The fish should easily flake when you turn the fork. Another way is to insert a thermometer and if the temperature is at 145F or above, the fish is done.
How to cook tilapia in the oven?
To make perfectly crispy baked tilapia is to cook at a high temperature to get a crispy top.
Preheat oven – Set your oven to 415 F.
Mix the ingredients – Mix together butter, breadcrumbs, and parmesan cheese in a bowl.
Prepare tilapia – Place tilapia on a sheet pan with foil or a silicone mat. Cover each tilapia fillet with the breadcrumb mix.
Bake in the oven – Bake the breaded tilapia for 17 minutes.
What to serve with baked tilapia
There are lots of good side dishes to go with tilapia. You can serve it with:
- Brussel sprouts grilled or sautéed
- Mash potatoes
- Roasted seasoned potatoes
- Green beans
- Sweet potatoes
- Wild rice
- Asparagus
Check out these other delicious dinner recipes
Parmesan Crusted Tilapia
Easy nourishing baked tilapia recipe with a delicious breadcrumb parmesan topping.
servings - 2
Ingredients
- 2 Tilapia fillets
- 1/4 cup Breadcrumbs (whole-wheat)
- 1/4 cup Shredded parmesan cheese
- 1 tbsp Butter melted
Instructions
- Preheat oven to 415 F
- Mix together breadcrumbs, parmesan cheese, and melted butter in a bowl.
- Place tilapia on a sheet pan with foil or silicone mat. Cover the tops each tilapia with the breadcrumb mixture.
- Bake for 17 minutes.
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