Parmesan Crusted Tilapia
User Reviews
5
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Prep Time
10 mins
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Cook Time
10 mins
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Total Time
20 mins
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Servings
6 servings
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Calories
380 kcal
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Course
Main Course
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Cuisine
American
Parmesan Crusted Tilapia
Description
Parmesan Crusted Tilapia combines mild white fish fillets with a crunchy coating made from panko, cornflake crumbs, and Parmesan cheese seasoned with parsley, salt, and pepper. The fish is dipped in a Dijon mustard, egg, and water mixture to help the coating adhere well. Cooking the fillets in a skillet with butter and olive oil develops a warm golden crust while keeping the fish tender inside. Covering the pan during cooking helps steam the fish gently to ensure it cooks evenly.
The crisp texture contrasts nicely with the soft flakiness of the tilapia, enhanced by the savory and cheesy flavor from the Parmesan. Fresh lemon slices served alongside brighten the dish with citrus notes, complementing the buttery crust. This recipe works well as a light main course paired with steamed vegetables or a fresh salad.
Nutrition notes indicate the coating mixture amount accounts for about two-thirds of what is used to coat the fillets, helping control portion size and calories.
Ingredients
- 6 tilapia defrosted if frozen, fillets
- 2 egg
- 4 teaspoons Dijon mustard
- 2 tablespoons water
- 2 tablespoons butter
- 1 tablespoon olive oil
- lemon for serving, slices
Coating
- 1 ½ cups panko bread crumbs
- 1 cup cornflake crumbs
- ½ cup Parmesan Cheese shredded
- 1 teaspoon parsley dried
- ½ teaspoon salt
- ½ teaspoon black pepper
Instructions
- In a small bowl, combine eggs, dijon mustard & water. Mix well and set aside. In a separate dish, combine all of the coating ingredients.
- 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.
- Once all of the fillets are coated, preheat butter and olive oil in a skillet over medium heat.
- 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.
- Serve with fresh lemon slices.
Notes
- Use about two-thirds of the coating mixture to evenly coat the fish without waste.
- Serve immediately with lemon slices to enhance the flavor.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 380 kcal
% 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.
User Reviews
Overall Rating
5
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