Crispy Parmesan Herb Baked Tilapia
Indulge in this Crispy Parmesan Herb Baked Tilapia, a quick and nutritious meal perfect for lunch or a light dinner. With its delightful crispy coating, this dish combines the rich, savory flavors of Parmesan cheese with aromatic Italian herbs. Easy to prepare in just 20 minutes, this recipe yields tender, flaky fish that’s delicious served fresh or as a satisfying leftover in salads or wraps. Ideal for busy weeknights, this dish is not just healthy but also incredibly versatile—feel free to double or triple the recipe for meal prep to enjoy throughout the week.
2
Servings
185
Calories
9
Ingredients
Ingredients
Tilapia fillets
3 (thawed and patted dry)
Breadcrumbs or crushed Ritz crackers
1/4 cup (for coating)
Grated Parmesan cheese
1/4 cup (for coating)
Italian seasoning
1 tablespoon (for flavor)
Garlic powder
1 teaspoon (for flavor)
Lemon juice
1 tablespoon (for marinating)
Kosher salt
to taste (for seasoning)
Black pepper
to taste (for seasoning)
Olive oil
as needed (for greasing the baking dish)
Instructions
1
Preheat your oven to 425°F (or 450°F for a faster bake).
2
If using frozen tilapia fillets, thaw and wash them, then pat dry with paper towels.
3
On a flat plate, combine the breadcrumbs (or crushed Ritz crackers), grated Parmesan cheese, Italian seasoning, and garlic powder. Mix well for even distribution.
4
On another plate, pour the lemon juice. This will be used to marinate the fish.
5
For each fillet, dip it in the lemon juice, then season with kosher salt, black pepper, and garlic powder on both sides.
6
Carefully dredge each fillet in the Parmesan crumb mixture, pressing lightly to ensure an even and thorough coating.
7
Place the coated fillets in a prepared baking dish already lightly greased with olive oil.
8
Drizzle or spray the fillets lightly with olive oil, and add a splash more lemon juice over the top for extra zest.
9
Bake in the preheated oven for about 20 minutes or until the tilapia flakes easily with a fork and is golden brown on the edges. For an extra cheesy touch, sprinkle more Parmesan on top during the last 5 minutes of baking.
10
Serve warm and enjoy your healthy meal!
Nutrition Information
8g
Fat
13g
Carbs
16g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Crispy Parmesan Herb Baked Tilapia?
It is a quick and nutritious meal featuring tilapia fillets coated in a savory mixture of Parmesan cheese and Italian herbs, baked until crispy.
How many calories are in this tilapia recipe?
There are 185 calories per serving.
What is the recommended oven temperature?
The oven should be preheated to 425°F, or 450°F for a faster bake.
How long does it take to bake the tilapia?
The tilapia takes approximately 20 minutes to bake until it flakes easily with a fork.
Can I use frozen tilapia for this recipe?
Yes, you can use frozen fillets, but they must be thawed, washed, and patted dry with paper towels before preparation.
What can I use if I do not have breadcrumbs?
You can use crushed Ritz crackers as a substitute for breadcrumbs in the coating mixture.
What are the main seasonings used?
The recipe uses Italian seasoning, garlic powder, kosher salt, and black pepper.
How many servings does this recipe yield?
This recipe makes 2 servings.
What is the protein content per serving?
Each serving contains 16g of protein.
Is this recipe suitable for meal prep?
Yes, it is versatile and can be doubled or tripled for meal prep to be used in salads or wraps throughout the week.
How do I ensure the coating sticks to the fish?
Dip each fillet in lemon juice first, then dredge it in the Parmesan crumb mixture, pressing lightly to ensure an even coating.
Can I add extra cheese to this dish?
Yes, you can sprinkle more Parmesan on top of the fillets during the last 5 minutes of baking for an extra cheesy touch.
What is the fat content for this recipe?
There are 8g of fat per serving.
How many grams of carbohydrates are in a serving?
There are 13g of carbohydrates per serving.
What type of cheese is required?
The recipe calls for 1/4 cup of grated Parmesan cheese.
What is the purpose of the lemon juice?
Lemon juice is used to marinate the fish and adds a zesty flavor to the dish.
Should the baking dish be greased?
Yes, the baking dish should be lightly greased with olive oil before adding the fish.
How do I know when the fish is finished cooking?
The tilapia is done when it flakes easily with a fork and the edges are golden brown.
What category of meal is this?
This recipe is categorized under Lunch/Snacks.
How many ingredients are needed in total?
The recipe requires 9 ingredients.
Can I use olive oil spray?
Yes, you can drizzle or spray the fillets lightly with olive oil before baking.
What herbs are in the Italian seasoning?
While specific herbs aren't listed, standard Italian seasoning typically includes oregano, basil, rosemary, and thyme.
Is this recipe considered healthy?
Yes, it is described as a healthy and nutritious meal option.
How should I prepare the tilapia fillets?
Thaw and wash the fillets, then pat them dry with paper towels to ensure the coating adheres well.
What are the tags associated with this recipe?
Tags include tilapia, parmesan, baked, healthy, quick meal, italian herbs, fish, and easy recipe.
Can I use this recipe for a light dinner?
Yes, it is perfect for both lunch and a light dinner.
What should I do after dipping the fish in lemon juice?
Season both sides with kosher salt, black pepper, and garlic powder before dredging in the crumbs.
How do I mix the coating?
Combine breadcrumbs, Parmesan cheese, Italian seasoning, and garlic powder on a flat plate and mix well.
Can I serve this as a leftover?
Yes, it is delicious as a leftover in salads or wraps.
Does this recipe contain fiber?
The provided nutritional data does not list a specific fiber content.