Parmesan Crusted Tilapia
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Unrated
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Prep Time
5 mins
-
Cook Time
5 mins
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Total Time
17 mins
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Servings
5 servings
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Calories
386 kcal
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Course
Main Course
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Cuisine
American
Parmesan Crusted Tilapia
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Looking for the perfect Tilapia recipe? This Parmesan Crusted Tilapia is the ideal combination of easy and impressive. Budget friendly, kid approved and down right delicious tilapia that anyone can make!
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Ingredients
- 5 large tilapia fillets about 1.5 pounds total
- 1 cup panko crumbs
- 1 cup shredded Parmesan cheese
- 1 Tablespoon Italian Seasoning Mix
- ½ teaspoon kosher salt
- pinch of crushed red pepper
- 1 large egg white
- 1 Tablespoon water
- parsley for garnish, optional
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Instructions
- In a small shallow bowl, whisk egg white with water until frothy. Set aside.
- In a second small shallow bowl, combine panko with parmesan cheese, Italian seasoning, salt and crushed red pepper.
- Dip each piece of tilapia in whisked egg whites, then coat completely in parmesan crust.
- Place on a foil lined baking sheet, repeat for remaining fillets.
- Bake in a 400 degree oven for about 12-14 minutes, until fish flakes with fork. Garnish with fresh parsley, optional.
Notes
- Cooking time may vary depending on size/thickness of fish.
- Frozen tilapia. You can use frozen fish in this recipe. Just be sure to thaw it before hand.
- Use fresh Parmesan. Buy blocks of Parmesan and grate it yourself for best flavor and texture.
- Storing. Parmesan Crusted Tilapia is best enjoyed immediately after cooking.
Nutrition Information
Show Details
Calories
386kcal
(19%)
Carbohydrates
17g
(6%)
Protein
55g
(110%)
Fat
11g
(17%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
5g
Cholesterol
146mg
(49%)
Sodium
666mg
(28%)
Fiber
1g
(4%)
Sugar
2g
(4%)
Nutrition Facts
Serving: 5servings
Amount Per Serving
Calories 386 kcal
% Daily Value*
| Calories | 386kcal | 19% |
| Carbohydrates | 17g | 6% |
| Protein | 55g | 110% |
| Fat | 11g | 17% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 5g | 29% |
| Cholesterol | 146mg | 49% |
| Sodium | 666mg | 28% |
| Fiber | 1g | 4% |
| Sugar | 2g | 4% |
* Percent Daily Values are based on a 2,000 calorie diet.
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