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5.0 from 192 votes

Parmesan Crusted Tilapia

Crispy Parmesan Tilapia is a light, crisp and delicately flavoured dish that takes less than 20 minutes to make. It's super easy and you'll love it!

Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 6 servings
Calories: 380 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 6 tilapia fillets defrosted if frozen
  • 2 eggs
  • 4 teaspoons Dijon mustard
  • 2 tablespoons water
  • 2 tablespoons butter
  • 1 tablespoon olive oil
  • lemon slices for serving
Coating
  • 1 ½ cups Panko bread crumbs
  • 1 cup cornflake crumbs
  • ½ cup shredded Parmesan cheese
  • 1 teaspoon dried parsley
  • ½ teaspoon salt
  • ½ teaspoon black pepper

Instructions

    Cup of Yum
  1. In a small bowl, combine eggs, dijon mustard & water. Mix well and set aside. In a separate dish, combine all of the coating ingredients.
  2. Dip each tilapia fillet into the egg mixture and then into the crumb mixture. Be sure to press the crumbs into the fish and make sure it's completely coated.
  3. Once all of the fillets are coated, preheat butter and olive oil in a skillet over medium heat.  
  4. Place the coated fish fillets in the skillet, and cover with a lid.  Cook for 3 minutes. Flip the fish, cover again and cook an additional 3 minutes.
  5. Serve with fresh lemon slices.

Notes

  • Nutrition information counts for the use of ⅔ of the coating mixture.

Nutrition Information

Calories 380 (19%) Carbohydrates 29g (10%) Protein 40g (80%) Fat 11g (17%) Saturated Fat 4g (20%) Cholesterol 116mg (39%) Sodium 678mg (28%) Potassium 589mg (17%) Fiber 1g (4%) Sugar 3g (6%) Vitamin A 655IU (13%) Vitamin C 5.4mg (6%) Calcium 101mg (10%) Iron 9.1mg (51%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 380

% Daily Value*

Calories 380 19%
Carbohydrates 29g 10%
Protein 40g 80%
Fat 11g 17%
Saturated Fat 4g 20%
Cholesterol 116mg 39%
Sodium 678mg 28%
Potassium 589mg 13%
Fiber 1g 4%
Sugar 3g 6%
Vitamin A 655IU 13%
Vitamin C 5.4mg 6%
Calcium 101mg 10%
Iron 9.1mg 51%

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