Parmesan Crusted Tilapia
Mild tilapia fillets are pressed into a thin coating of grated Parmesan, garlic powder, and Italian breadcrumbs, then baked until the crust turns golden and the fish flakes easily. It comes together in about 15 minutes with pantry basics and pairs with rice, salad, or roasted vegetables.
Servings: 2 people
Calories: 293kcal
Cost: $
Equipment
- 1 Baking Tray Lined with foil or parchment and lightly greased.
- 1 Shallow Bowl For mixing and coating the fillets in the crust.
- 1 Instant Read Thermometer To confirm the fish reaches 145°F at the thickest part.
Ingredients
Fish
- 2 pieces tilapia fillets patted very dry
- 2 tablespoons olive oil
Crust
- 1/2 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1/4 teaspoon ground black pepper
- 1/2 teaspoon fine sea salt
- 1/4 cup Italian breadcrumbs
Instructions
- Preheat the oven to 400°F. Line a baking tray with foil or parchment paper and lightly grease it.
- Pat the tilapia fillets dry on both sides with paper towels. This helps the crust stick and keeps the fish from steaming in the oven. If you are starting from frozen, thaw the fillets fully and blot them dry first.2 pieces tilapia fillets
- In a shallow bowl, combine the grated Parmesan cheese, garlic powder, ground black pepper, sea salt, and Italian breadcrumbs. Mix until everything looks even.1/2 cup grated Parmesan cheese, 1 teaspoon garlic powder, 1/4 teaspoon ground black pepper, 1/2 teaspoon fine sea salt, 1/4 cup Italian breadcrumbs
- Rub olive oil all over both sides of each tilapia fillet.2 tablespoons olive oil
- Press each fillet into the Parmesan mixture, coating both sides well. Press the mixture gently into the fish so it stays in place while baking.2 pieces tilapia fillets, 1/2 cup grated Parmesan cheese
- Arrange the coated tilapia on the prepared baking tray, leaving a little space between the pieces.
- Bake for 12 to 15 minutes, or until the crust is golden and the fish flakes easily with a fork. For a deeper brown, run the broiler for the last 1 to 2 minutes and watch it closely.
- Let the fish rest for 2 minutes before moving it from the tray so the crust sets. Serve hot with rice, salad, roasted vegetables, or any simple side you already have.
Notes
Check the temperature – Tilapia is fully cooked at 145°F at the thickest part. An instant read thermometer is the surest check, since thin fillets can overcook in a minute or two.
Air fryer option – Coat the fillets the same way and air fry at 400°F for 8 to 10 minutes in a single layer, until golden and flaky.
Scaling up – To feed 4, double the crust ingredients and use a second tray so the fillets are not crowded and the tops still brown.
Make ahead – Bread the fillets up to an hour ahead and keep them uncovered in the fridge. The dry chill helps the crust set before baking.
Finish with lemon – A squeeze of fresh lemon over the baked fillets brightens the cheese crust without softening it.
Nutrition
Calories: 293kcal | Carbohydrates: 15g | Protein: 10g | Fat: 22g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 12g | Cholesterol: 22mg | Sodium: 1221mg | Potassium: 105mg | Fiber: 1g | Sugar: 1g | Vitamin A: 247IU | Vitamin C: 0.4mg | Calcium: 251mg | Iron: 1mg