Parmesan-Crusted Tilapia

Perfectly tender fish enveloped in crispy, cheesy goodness makes a lightning-fast dinner entree. Bursting with delectable flavors, it's an incredibly family-friendly meal ready in 20 minutes. And for those crazy busy weeknights, you can even make it ahead!

Course dinner, Main

Cuisine American

Prep Time 10

Cook Time 12

Total Time 22

Servings

Calories 985kcal

Author Imma

Ingredients

4 tilapia fillets (4-5 ounces each)
½ teaspoon salt
¼ teaspoon black pepper, freshly ground
1 teaspoon Dijon mustard
½ cup grated Parmesan cheese
1 cup (50g) Panko breadcrumbs
1 tablespoon olive oil
1 teaspoon (3g) Italian seasoning
3 cloves garlic, minced
¼-½ teaspoon crushed red pepper flakes (optional)
½ teaspoon paprika
1 tablespoon fresh parsley, chopped (plus more for garnish)

Instructions

Preheat the oven to 400℉/205℃. Line a 9x13-inch baking sheet with parchment paper.
Bring the tilapia fillets to room temperature. Place them on a cutting board and pat them dry with a paper towel. Season both sides with salt and pepper, then spread the mustard on each side of the fillet.
In a medium bowl, combine ingredients for the crumb crust: parmesan cheese, breadcrumbs, olive oil, Italian seasoning, garlic, pepper flakes, paprika, and chopped parsley. Mix thoroughly.
Coat both sides of the fish with the parmesan-breadcrumbs mixture by placing the fish on the crumb mixture and pressing it down firmly to make it stick, then flip and repeat the process.
Carefully place the fillet on the prepared baking tray, then spray the top with cooking spray. Bake for 10-12 minutes (depending on the thickness of the fillets) until crumbs are golden and the fish is flaky. The internal temperature should be 140℉/60℃ on an instant-read food thermometer.
Serve immediately with some lemon slices, rice, and veggies or salad.

Notes

1. The fish's cooking time depends on the fillet's thickness.
2. Thaw frozen fish fillets before breading. And whether you are using fresh or frozen fish, it should smell very lightly of fish (but not overwhelming) and faintly of the sea.
3. A squeeze of lemon juice as it comes out of the oven is a great flavor enhancer.
4. No oven? Fry these babies. Dredging the fillets with egg before adding the breadcrumbs usually makes the breading stick better.
5. Please remember that the nutritional information is a rough estimate and can vary significantly based on the products used in the recipe.

Nutrition