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15-Minute Tilapia Parmesan
Quick and easy Tilapia Parmesan is crisp on the outside, flaky on the inside, and covered in your favorite marinara sauce and lots of cheese!
Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Servings: 4
Calories: 433 kcal
Course:
Main Course
Cuisine:
Italian , American
Ingredients
- 2 tablespoons coconut oil (see note)
- ½ cup Italian bread crumbs
- ¼ cup all-purpose flour
- ¼ cup Parmesan Cheese grated
- 1 teaspoon garlic powder
- ½ teaspoon salt
- ½ teaspoon pepper
- 2 eggs
- 4 fillets tilapia
- 1 cup marinara sauce
- ½ cup mozzarella cheese shredded
- 2 tablespoons Parmesan Cheese grated
- cooked pasta for serving
- Fresh basil or parsley chopped, for garnish
Instructions
- Melt the coconut oil in a large skillet over medium to medium-high heat.
- Set up a dredge station with 2 shallow bowls. In the first bowl, beat the eggs. In the second bowl, combine the bread crumbs, flour, Parmesan, garlic powder, salt, and pepper.
- Dip a fish fillet into the egg mixture and then into the bread crumb mixture. Flip to coat both sides with the bread crumbs, pressing the fish down gently. S et breaded fillet on a plate and repeat with remaining fish.
- Place all the fish into the skillet at once. (see note) Cook on each side for 3-5 minutes, or until the crust is golden brown.
- Spoon 2-3 tablespoons of marinara sauce on top of the cooked tilapia. Then top with mozzarella and the remaining Parmesan cheese divided evenly among the fillets.
- Remove the skillet from heat and cover with a lid to melt the cheese.
- Once the cheese is melted, plate the fish over your favorite pasta, sprinkle with chopped basil or parsley, and enjoy!
Cup of Yum
Notes
- If you have larger fillets (7 to 8 ounces) you may need to cook them in 2 batches. Add 2 more tablespoons of coconut oil to the skillet and let it melt before cooking the second batch.
- If you have larger fillets (7 to 8 ounces) you may need to cook them in 2 batches. Add 2 more tablespoons of coconut oil to the skillet and let it melt before cooking the second batch.
Nutrition Information
Serving
1fillet
Calories
433kcal
(22%)
Carbohydrates
21g
(7%)
Protein
47g
(94%)
Fat
18g
(28%)
Saturated Fat
11g
(55%)
Polyunsaturated Fat
2g
Monounsaturated Fat
4g
Trans Fat
1g
Cholesterol
184mg
(61%)
Sodium
1130mg
(47%)
Potassium
800mg
(23%)
Fiber
2g
(8%)
Sugar
3g
(6%)
Vitamin A
577IU
(12%)
Vitamin C
5mg
(6%)
Calcium
243mg
(24%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 433
% Daily Value*
| Serving | 1fillet | |
| Calories | 433kcal | 22% |
| Carbohydrates | 21g | 7% |
| Protein | 47g | 94% |
| Fat | 18g | 28% |
| Saturated Fat | 11g | 55% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 1g | 50% |
| Cholesterol | 184mg | 61% |
| Sodium | 1130mg | 47% |
| Potassium | 800mg | 17% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 577IU | 12% |
| Vitamin C | 5mg | 6% |
| Calcium | 243mg | 24% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.