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- 4 tilapia fillets - 1 cup grated Parmesan cheese - 1 cup panko breadcrumbs - 2 tablespoons fresh parsley, chopped - 1 teaspoon garlic powder - 1 teaspoon onion powder - 1 teaspoon paprika - ½ teaspoon black pepper - ½ teaspoon salt - 2 tablespoons olive oil - 1 tablespoon lemon juice The first step to making baked Parmesan crusted tilapia is gathering your ingredients. Fresh tilapia is the star of this dish. It’s mild and flaky, perfect for a light meal. I use grated Parmesan cheese for a salty kick and panko breadcrumbs for that ideal crunch. Chopping fresh parsley adds a pop of color and brightness. Garlic powder and onion powder give a savory depth to the flavor. Paprika adds warmth and a touch of color. The black pepper and salt are essential for balancing the dish. Olive oil and lemon juice not only add rich flavor but also help the crust stick to the fish. - Calories per serving: Approximately 300 calories - Protein content: About 25 grams - Dietary considerations: Low in carbs, high in protein This meal is not only delicious but also nutritious. Each serving packs around 300 calories, making it a great choice for a healthy meal. With about 25 grams of protein, it supports muscle health. This dish is low in carbs, making it suitable for various diets. Choosing fresh, sustainable fish supports healthy eating. With simple ingredients, you can create a meal that tastes gourmet and feels good to eat. - Preheat your oven to 400°F (200°C). - Prepare the baking sheet with parchment paper. This helps with easy cleanup. - In a bowl, combine 1 cup of grated Parmesan cheese, 1 cup of panko breadcrumbs, 2 tablespoons of chopped parsley, 1 teaspoon of garlic powder, 1 teaspoon of onion powder, 1 teaspoon of paprika, ½ teaspoon of black pepper, and ½ teaspoon of salt. Mix well. - In another bowl, whisk together 2 tablespoons of olive oil and 1 tablespoon of lemon juice. This will add flavor and moisture to the fish. - Dip each tilapia fillet into the olive oil and lemon mixture. Make sure to coat both sides evenly. - Then, press the fillet into the breadcrumb mixture. Ensure both sides get a nice coat. - Place the coated fillets on the prepared baking sheet. Space them out for even cooking. - Bake your tilapia in the preheated oven for 15-20 minutes. - Check for doneness. The fish should flake easily with a fork and have a golden crust. This means it is ready to serve! To get that crunchy crust on your tilapia, use panko breadcrumbs. They create a light, airy texture. You can also mix regular breadcrumbs with panko for added depth. Press the breadcrumbs onto the fish firmly. This helps them stick better while baking. Bake the fish at 400°F for 15 to 20 minutes. Check for a golden color on the crust. The fish should flake easily when done. For best results, do not crowd the baking sheet. Give each fillet space to crisp up. You can jazz up the flavor of your tilapia with more spices. Try adding a pinch of cayenne pepper for heat or Italian seasoning for a twist. Fresh herbs, like basil or dill, also add a nice touch. After baking, garnish with fresh parsley. It adds color and a burst of flavor. A squeeze of lemon juice enhances the taste even more. Pair your tilapia with sides that complement its flavor. Steamed vegetables, like broccoli or carrots, work well. A fresh salad with a light vinaigrette is also a great match. For dips, consider a tangy tartar sauce or a zesty aioli. These sauces add creaminess and balance the crunchy crust of the fish. Enjoy your meal! {{image_2}} You can use many types of fish for this recipe. Catfish, cod, and haddock all work well. Each fish has a unique taste and texture. Adjust cooking time based on the fish thickness. Thicker pieces need more time, while thinner ones cook faster. Keep an eye on them to avoid overcooking. To make this dish gluten-free, swap panko breadcrumbs with gluten-free varieties. Almond flour or crushed cornflakes are great substitutes too. For binding, you can use ground flaxseed mixed with water. This mix helps the crust stick to the fish. You can also try using cornmeal for a crunchy texture. Experiment with spices to make this dish your own. Try adding cayenne for heat or dill for a fresh taste. Lemon zest brightens up the flavor. You can also use lime juice for a tangy twist. Feel free to mix and match spices to find your perfect blend. To keep your baked Parmesan crusted tilapia fresh, place it in the fridge. Use an airtight container to prevent moisture loss. Let the fish cool to room temperature before sealing it. This helps maintain its flavor and texture. When reheating, the oven is your best friend. Preheat it to 350°F (175°C). Place the fish on a baking sheet. Bake for about 10 minutes, or until hot. This keeps the crust crispy. You can use a microwave, but it may make the fish soggy. If you use the microwave, heat in short bursts of 30 seconds. You can freeze tilapia before or after baking. If freezing raw, wrap each fillet tightly in plastic wrap. Then, place them in a freezer bag. For baked tilapia, let it cool, then wrap it up. When ready to cook, thaw the fish overnight in the fridge. Bake it straight from the fridge or at a lower temperature for even cooking. Bake tilapia at 400°F for 15 to 20 minutes. The fish will be done when it flakes easily with a fork. This method ensures a crispy crust and tender fish. Timing may vary based on the thickness of the fillets. Always check the fish to avoid overcooking. Yes, you can use frozen tilapia fillets. Thaw them in the fridge overnight or run them under cold water. Pat them dry before coating. This step helps the crust stick better. Baking time may be slightly longer if they are not fully thawed. You can use other cheeses like Pecorino Romano or nutritional yeast for a dairy-free option. Both will give you a nice flavor. If you want a milder taste, try using mozzarella. Just remember, each cheese will change the dish's taste slightly. Check if the fish flakes easily with a fork. The internal temperature should reach 145°F. If the fish is opaque and firm, it's likely done. Overcooked tilapia can become dry, so watch it closely as it bakes. You can prepare the tilapia ahead. Coat the fillets, then cover and store them in the fridge for up to 24 hours. When ready, just bake them as directed. This makes for an easy meal when you are short on time. This blog post covered a simple and tasty way to prepare tilapia. I shared key ingredients, from tilapia fillets to Parmesan cheese and seasonings. You learned step-by-step instructions for mixing, coating, and baking the fish. I provided tips for achieving a perfect crust and serving ideas to enhance your meal. Now, enjoy experimenting with variations and store any leftovers properly. Cooking tilapia can be quick and fun. Trust me, you will love the results!

Baked Parmesan Crusted Tilapia

Delight your taste buds with this Crispy Baked Parmesan Tilapia recipe! In just 25 minutes, you can enjoy a flavorful, crunchy meal that's perfect for any occasion. With simple ingredients like Parmesan cheese, panko breadcrumbs, and fresh herbs, this dish is not only easy to make but also a crowd-pleaser. Click through to explore the full recipe and bring this delicious seafood dish to your dinner table tonight!
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Ingredients
  

4 tilapia fillets

1 cup grated Parmesan cheese

1 cup panko breadcrumbs

2 tablespoons fresh parsley, chopped

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon paprika

½ teaspoon black pepper

½ teaspoon salt

2 tablespoons olive oil

1 tablespoon lemon juice

Instructions
 

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.

    In a mixing bowl, combine the grated Parmesan cheese, panko breadcrumbs, chopped parsley, garlic powder, onion powder, paprika, black pepper, and salt. Mix well to ensure the ingredients are evenly distributed.

      In a separate bowl, whisk together the olive oil and lemon juice.

        Dip each tilapia fillet into the olive oil and lemon mixture, ensuring both sides are well coated.

          Transfer the fillets to the breadcrumb mixture and press firmly to coat both sides with the mixture. Place the coated fillets on the prepared baking sheet.

            Bake in the preheated oven for 15-20 minutes, or until the fish flakes easily with a fork and the crust is golden brown.

              Remove from the oven and let sit for a few minutes before serving.

                Prep Time: 10 minutes | Total Time: 25 minutes | Servings: 4

                  Presentation Tips: Serve the tilapia on a plate with a wedge of lemon on the side and a sprinkle of fresh parsley for a pop of color. Enjoy with a side of steamed vegetables or a fresh salad for a complete meal!