Servings
Font
Back
0 from 27 votes

Crispy Oven Baked Tilapia

Crispy Oven Baked Tilapia soaked in buttermilk and covered with bread crumbs, is the perfect dinner option for busy weeknights. The fish is cooked in about 15 minutes, and it has a fresh and delicious taste.

Prep Time
18 mins
Cook Time
18 mins
Total Time
25 mins
Servings: 6 servings
Calories: 337 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 6 tilapia filets thawed and pat dry
  • 1 egg
  • 1 cup buttermilk
  • 1 1/2 cups Panko bread crumbs
  • 1 teaspoon Italian seasoning dried herbs
  • 1 teaspoon dried basil
  • 1 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/4 teaspoon red pepper flakes
  • 1/4 teaspoon salt & pepper or to taste
Homemade Light Lemon Aioli:
  • 3 tablespoons light Mayo
  • 1/2 cup plain greek yogurt
  • Zest of 1 lemon
  • 2 tablespoons lemon juice
  • 2 tablespoons chopped green onions
  • salt and pepper to taste

Instructions

    Cup of Yum
  1. Preheat oven to 400 degrees Fahrenheit.
  2. Add parchment paper to a large rimmed baking sheet. Set aside.
  3. Whisk together the egg and the buttermilk in a large, shallow bowl. Set aside.
  4. Add the panko bread crumbs to a large shallow bowl and combine with the remaining ingredients: Italian seasoning mix, dried basil, garlic powder, paprika, red pepper flakes, salt and pepper. Stir to combine.
  5. Pat dry the fish filets, using tongs or by hand, take a fish filet, dip it into the buttermilk mixture, toss into the breadcrumb mix. Place on the prepared baking sheet. Repeat with the others.
  6. Ensure the breadcrumb mixture is not soggy or wet after tossing the first filets, if needed add more panko breadcrumbs. For a thicker coating, after the first round of dipping, dip each fish filet again into the buttermilk mixture and breadcrumb mixture. In that case the panko breadcrumb quantity should be doubled.
  7. Bake for 12-15 minutes or until the coating is golden brown and fish is fork tender. Spray with cooking spray mid baking for the coating to have a shiny, golden brown color.
  8. Remove from oven, lightly squeeze some lemon juice onto the fish filets and garnish with parsley. Serve with lemon aioli and lemon wedges on the side.
Homemade Lemon Aioli:
    Cup of Yum
  1. Add all the ingredients to a medium bowl and stir until fully combined. Taste and adjust for salt, pepper or lemon juice.

Nutrition Information

Calories 337kcal (17%) Carbohydrates 23g (8%) Protein 41g (82%) Fat 8g (12%) Saturated Fat 2g (10%) Cholesterol 118mg (39%) Sodium 398mg (17%) Potassium 659mg (19%) Fiber 1g (4%) Sugar 4g (8%) Vitamin A 230IU (5%) Vitamin C 2.3mg (3%) Calcium 144mg (14%) Iron 2.7mg (15%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 337

% Daily Value*

Calories 337kcal 17%
Carbohydrates 23g 8%
Protein 41g 82%
Fat 8g 12%
Saturated Fat 2g 10%
Cholesterol 118mg 39%
Sodium 398mg 17%
Potassium 659mg 14%
Fiber 1g 4%
Sugar 4g 8%
Vitamin A 230IU 5%
Vitamin C 2.3mg 3%
Calcium 144mg 14%
Iron 2.7mg 15%

* Percent Daily Values are based on a 2,000 calorie diet.