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Parmesan Crusted Tilapia

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!

Prep Time
5 mins
Cook Time
5 mins
Total Time
17 mins
Servings: 5 servings
Calories: 386 kcal
Course: Main Course
Cuisine: American

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

Instructions

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  1. In a small shallow bowl, whisk egg white with water until frothy. Set aside.
  2. In a second small shallow bowl, combine panko with parmesan cheese, Italian seasoning, salt and crushed red pepper.
  3. Dip each piece of tilapia in whisked egg whites, then coat completely in parmesan crust.
  4. Place on a foil lined baking sheet, repeat for remaining fillets.
  5. 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

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

% 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.