Crispy Herb-Crusted Tilapia with Parmesan
Indulge in the delightful flavors of crispy herb-crusted tilapia, coated in a savory blend of Parmesan cheese and Italian herbs. Perfectly baked to achieve a golden brown exterior, this dish boasts a flaky and tender interior that melts in your mouth. Packed with heart-healthy Omega-3 fatty acids, tilapia is not only delicious but also a nutritious choice for any meal. Serve alongside roasted Brussels sprouts drizzled in balsamic glaze and a side of twice-baked potatoes for a well-rounded dinner that's sure to impress.
2
Servings
220
Calories
8
Ingredients
Ingredients
Parmesan cheese
3 tablespoons (grated)
Italian seasoning
3 tablespoons (mixed)
Cayenne pepper
1/8 teaspoon (ground)
Salt
to taste (freshly ground)
Black pepper
to taste (freshly ground)
French breadcrumbs
1/4 cup (finely ground)
Unsalted butter or olive oil
1/4 cup (melted (for butter) or measured (for oil))
Tilapia fillets
3 (4 ounce) (washed and patted dry)
Instructions
1
Preheat your oven to 400°F (200°C) for optimal baking conditions.
2
In a shallow dish, melt the butter if you choose to use it, or pour in the olive oil. You can also combine both for added flavor.
3
In a separate shallow dish, combine the grated Parmesan cheese, Italian seasoning, cayenne pepper, and a pinch of salt and freshly ground black pepper. Mix well.
4
Prepare a baking sheet by covering it with aluminum foil and spraying it lightly with cooking spray to prevent sticking.
5
Rinse the tilapia fillets under cold water and gently pat them dry with paper towels to remove excess moisture.
6
Dip each fillet in the melted butter or olive oil, ensuring they are evenly coated. Then, dredge the fillets in the herb and breadcrumb mixture, pressing lightly to ensure the coating adheres well.
7
Place the coated fillets on a wire rack set over a baking sheet, allowing them to sit for about 5 minutes to help set the coating before baking.
8
Carefully transfer the fillets to the prepared baking sheet and bake in the preheated oven for approximately 10-12 minutes, or until the fish flakes easily with a fork and the coating is golden brown.
Nutrition Information
18g
Protein
250mg
Sodium
45mg
Cholesterol
Frequently Asked Questions
Frequently Asked Questions
What is the name of this tilapia dish?
The dish is called Crispy Herb-Crusted Tilapia with Parmesan.
What temperature should the oven be set to?
Preheat your oven to 400 degrees Fahrenheit (200 degrees Celsius).
How long does it take to bake the tilapia?
The fillets should bake for approximately 10 to 12 minutes.
How many servings does this recipe provide?
This recipe is designed for 2 servings.
What is the calorie count per serving?
There are 220 calories per serving.
How much protein is in each serving?
Each serving contains 18g of protein.
What type of fish is used in this recipe?
The recipe specifically uses tilapia fillets.
Can I use olive oil instead of butter?
Yes, you can use olive oil, melted unsalted butter, or a combination of both.
What herbs and seasonings are in the crust?
The crust uses Italian seasoning, cayenne pepper, salt, and freshly ground black pepper.
How should the Parmesan cheese be prepared?
The Parmesan cheese should be grated.
How do I prepare the fish before coating it?
Rinse the tilapia fillets under cold water and gently pat them dry with paper towels.
Why is it important to pat the fish dry?
Patting the fish dry removes excess moisture, which helps the coating adhere better.
What side dishes are suggested for this meal?
It is recommended to serve the fish with roasted Brussels sprouts in balsamic glaze and twice-baked potatoes.
Is this recipe considered healthy?
Yes, it is tagged as a healthy recipe and contains heart-healthy Omega-3 fatty acids.
Is there any spice in this recipe?
It includes 1/8 teaspoon of ground cayenne pepper for a subtle kick.
How much sodium is in this dish?
The dish contains 250mg of sodium.
What is the cholesterol content?
There is 45mg of cholesterol per serving.
What kind of breadcrumbs are required?
The recipe calls for 1/4 cup of finely ground French breadcrumbs.
Why should the fillets sit for 5 minutes before baking?
Allowing them to sit on a wire rack for 5 minutes helps the herb and breadcrumb coating set.
How do I prevent the fish from sticking to the pan?
Cover the baking sheet with aluminum foil and spray it lightly with cooking spray.
How can I tell if the tilapia is fully cooked?
The fish is done when it flakes easily with a fork and the exterior coating is golden brown.
How many fillets are used in the recipe?
The recipe uses 3 fillets, each weighing 4 ounces.
What is the texture of the finished fish?
The dish has a crispy exterior and a flaky, tender interior.
What category does this recipe fall under?
The category for this recipe is Tilapia.
What is the preparation for the Italian seasoning?
The Italian seasoning should be mixed into the coating blend.
Is this a good recipe for a quick dinner?
Yes, it is tagged as an easy dinner and a one-pan meal.
How much Italian seasoning is needed?
You will need 3 tablespoons of Italian seasoning.
How do I apply the herb mixture to the fish?
Dredge the oil-coated fillets in the mixture and press lightly to ensure it sticks.
What is the total count of ingredients?
There are 8 ingredients in total for this recipe.
Are there any specific dietary tags for this recipe?
Tags include healthy recipe, omega-3, and baked fish.