Parmesan Crusted Tilapia
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Unrated
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Prep Time
10 mins
-
Cook Time
10 mins
-
Total Time
30 mins
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Servings
4
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Calories
472 kcal
-
Course
Main Course
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Cuisine
American
Parmesan Crusted Tilapia
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Quick and Easy Baked Tilapia recipe in a delicious Panko and Parmesan topping!
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Ingredients
- 4 tilapia fillets about 1 pound, thawed if you use frozen
- ½ cup Panko bread crumbs
- ½ cup Parmesan Cheese shredded
- 3 Tablespoon butter melted
Instructions
- Preheat oven to 425 degrees.
- Spray cookie sheet with non-stick cooking spray.
- Mix butter, Panko and Parmesan cheese together in a bowl. Lay Tilapia fillets on cookie sheet. Top with Parmesan mixture.
- Bake for 15-20 minutes.
Notes
- FRIDGE: Leftover cooked tilapia will keep in the refrigerator for up three to four days. Place it into an airtight container or wrap tightly in plastic wrap.
- FREEZE: Wrap each fillet tightly in plastic wrap or foil and place it into a freezer safe bag. Or, place leftover fish into an airtight container. Freeze cooked tilapia for up to three months.
- To reheat, place into the oven until warmed through. Keep in mind that the panko breading may not crisp up as much when reheated. But it will still taste quite delicious!
Nutrition Information
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Calories
472kcal
(24%)
Carbohydrates
22g
(7%)
Protein
49g
(98%)
Fat
21g
(32%)
Saturated Fat
12g
(60%)
Cholesterol
128mg
(43%)
Sodium
855mg
(36%)
Potassium
599mg
(17%)
Fiber
1g
(4%)
Sugar
2g
(4%)
Vitamin A
495IU
(10%)
Calcium
424mg
(42%)
Iron
2.6mg
(14%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 472 kcal
% Daily Value*
| Calories | 472kcal | 24% |
| Carbohydrates | 22g | 7% |
| Protein | 49g | 98% |
| Fat | 21g | 32% |
| Saturated Fat | 12g | 60% |
| Cholesterol | 128mg | 43% |
| Sodium | 855mg | 36% |
| Potassium | 599mg | 13% |
| Fiber | 1g | 4% |
| Sugar | 2g | 4% |
| Vitamin A | 495IU | 10% |
| Calcium | 424mg | 42% |
| Iron | 2.6mg | 14% |
* Percent Daily Values are based on a 2,000 calorie diet.
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