Quick Parmesan Crusted Tilapia
Make this easy Parmesan Crusted Tilapia for a fast, flavorful weeknight dinner. The fish stays tender inside with a satisfyingly crispy, cheesy crust.
- Prep Time: 10 min
- Cook Time: 15 min
- Total Time: 25 min
- Yield: 4 servings 1x
- Category: Dinner
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Ingredients
Scale
- 4 (5-ounce) tilapia fillets
- 1 tablespoon olive oil
- 1/2 cup grated Parmesan cheese
- 1/4 cup panko breadcrumbs
- 1 teaspoon garlic powder
- 1/2 teaspoon dried parsley
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 1 large egg
Instructions
- Preheat your oven to 400 degrees Fahrenheit. Lightly grease a baking sheet or line it with parchment paper.
- Pat the tilapia fillets dry using paper towels. This helps the crust stick better.
- In a shallow dish, whisk the egg until it is blended.
- In a separate shallow dish, combine the Parmesan cheese, panko breadcrumbs, garlic powder, parsley, salt, and pepper. Mix these dry ingredients well.
- Dip each tilapia fillet first into the beaten egg, letting any excess drip off.
- Next, press the fillet firmly into the Parmesan mixture, coating both sides completely.
- Place the coated fillets on the prepared baking sheet.
- Bake for 12 to 15 minutes, or until the fish is opaque throughout and the crust is golden brown and crisp. Check the internal temperature to ensure it reaches 145 degrees Fahrenheit.
- Serve immediately for a fast & flavorful fish meal.
Notes
- For an air fryer version, cook at 380 degrees Fahrenheit for 8 to 10 minutes, flipping halfway through.
- If you prefer a stronger garlic flavor, use 1/2 teaspoon of fresh minced garlic mixed into the egg wash.
- This recipe is naturally low carb friendly if you omit the panko breadcrumbs and use only extra Parmesan cheese for the crust.
Nutrition
- Serving Size: 1 fillet
- Calories: 250
- Sugar: 1
- Sodium: 350
- Fat: 12
- Saturated Fat: 5
- Unsaturated Fat: 7
- Trans Fat: 0
- Carbohydrates: 8
- Fiber: 1
- Protein: 28
- Cholesterol: 90