Parmesan-Crusted Tilapia
 
Prep time
Cook time
Total time
 
These tilapia fillets have a hint of lemon and a savory crust of Parmesan bread crumbs that bakes up crispy without the need to fry the fish in oil. It makes for an impressive entrée that you can prepare in only minutes using just a handful of pantry staples. Though the nutritional information was calculated for tilapia, this technique will work well with any mild white fish. The calorie count should also be comparable.
Author:
Recipe type: Everyday Meals
Makes: 4 lunch or dinner portions
Ingredients
  • 4 (4-ounce) tilapia fillets
  • 1 tablespoon olive oil
  • 2 teaspoons lemon juice
  • ⅓ cup grated Parmesan cheese
  • 3 tablespoons Italian bread crumbs
  • 1 tablespoon parsley flakes
  • ¼ teaspoon garlic powder
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
Directions
  1. Preheat the oven to 400°F, and line a sheet pan with aluminum foil.
  2. In a mixing bowl, toss the tilapia fillets with the olive oil and lemon juice to coat.
  3. In a separate bowl, combine all the remaining ingredients to create a breading mixture.
  4. Press the top of each coated tilapia fillet into the breading mixture to fully crust the fish on one side, and then place on the prepared sheet pan, crust-side up.
  5. Bake for 10–12 minutes, or until the crust is golden brown and the fish easily flakes with a fork.
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Helpful Tip: Any additional breading mixture that is left over after crusting the
fish can be sprinkled over the top of the fish before baking for an even thicker crust.
Serving size: ½ fillet Calories: 100
Recipe by The Perfect Portion at https://theperfectportion.com/2015/12/parmesan-crusted-tilapia/