Description
A quick and flavorful Parmesan Crusted Tilapia recipe that combines crispy panko breadcrumbs, savory Parmesan cheese, and zesty lime juice for a delicious, healthy dinner. Perfectly baked to golden perfection, this dish is easy to prepare and ideal for weeknight meals.
Ingredients
Units
Scale
Tilapia 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, grated
- 1 tbsp Italian seasoning
- 1 tsp garlic powder
- 2 tbsp freshly chopped parsley
Finishing
- 2 tbsp olive oil for drizzling
Instructions
- Preheat Oven and Prepare Breading: Preheat your oven to 425°F (220°C). In a shallow dish, combine the panko breadcrumbs, grated Parmesan cheese, Italian seasoning, garlic powder, chopped parsley, salt, and freshly ground pepper to create the breading mixture.
- Dredge the Tilapia: Pour the lime juice into a separate shallow dish. Dip each tilapia filet in the lime juice, coating both sides, then season with salt and pepper. Next, dredge each filet thoroughly in the breadcrumb mixture, pressing gently to ensure the coating adheres well.
- Prepare Baking Sheet: Line a baking sheet with aluminum foil and lightly grease it to prevent sticking. Place the breaded tilapia filets evenly spaced on the prepared baking sheet.
- Drizzle Olive Oil and Bake: Drizzle the olive oil evenly over the top of the breaded filets to help them crisp during baking. Bake in the preheated oven for 20 to 25 minutes, or until the breading is golden brown and the fish is cooked through and flakes easily with a fork.
Notes
- For extra crispiness, you can broil the tilapia for 1-2 minutes at the end of the baking time, but watch carefully to avoid burning.
- Make sure the tilapia fillets are thawed and patted dry before breading to help the coating stick better.
- Serve with a side of steamed vegetables or a fresh salad for a balanced meal.
- You can substitute lime juice with lemon juice for a different citrus flavor.
Nutrition
- Serving Size: 1 tilapia filet (approx. 150g)
- Calories: 280
- Sugar: 1g
- Sodium: 380mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 12g
- Fiber: 1g
- Protein: 30g
- Cholesterol: 70mg
