Parmesan Encrusted Tilapia Fillets Recipe

Parmesan Encrusted Tilapia Fillets present an exquisite and straightforward culinary delight, showcasing an exceptional fusion of tastes and textures. Tender tilapia fillets are enveloped in an aromatic mixture of grated Parmesan, breadcrumbs, and Mediterranean spices, before being pan-fried or oven-baked to achieve a tantalizing, golden exterior. This adaptable main course can be relished solo or combined with various accompaniments, such as gently steamed veggies or a refreshing mixed greens salad. Parmesan Encrusted Tilapia Fillets not only offer a scrumptious dining experience but also contribute a low-fat protein source and vital nutrients for a balanced diet.

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 4

Ingredients:

  • 4 tilapia fillets (6 ounces each)
  • 1/2 cup shredded Parmesan cheese
  • 1/4 cup whole wheat breadcrumbs
  • 1/4 cup minced fresh parsley
  • 1 teaspoon granulated garlic
  • 1 teaspoon dried basil
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon salt (optional)
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon freshly squeezed lemon juice
  • Cooking spray or extra olive oil for the pan

Instructions:

  1. Preheat your oven to 425°F (220°C) for baking, or warm a large non-stick frying pan over medium heat for pan-frying.
  2. In a wide, shallow bowl, mix together the shredded Parmesan cheese, breadcrumbs, parsley, granulated garlic, basil, smoked paprika, black pepper, and salt (if desired).
  3. Use paper towels to pat the tilapia fillets dry. Evenly drizzle olive oil and lemon juice over the fillets, coating both sides.
  4. Gently press each fillet into the Parmesan blend, ensuring an even coating on both sides.
  5. For baking, arrange the coated fillets on a parchment paper-lined or cooking spray-coated baking sheet. Bake for 12-15 minutes, or until the crust turns golden and the fish is easily flaked with a fork.
  6. For pan-frying, apply the cooking spray or a thin layer of olive oil to the frying pan. Cook the fillets for 3-4 minutes on each side, or until the crust is golden and the fish flakes effortlessly with a fork.
  7. Serve the Parmesan-Crusted Tilapia Fillets immediately alongside your preferred side dishes, such as steamed vegetables, a mixed greens salad, or a serving of rice.

Nutrition Facts (per serving):

  • Calories: 315
  • Protein: 39g
  • Fat: 14g (saturated fat: 4g)
  • Carbohydrates: 10g (fiber: 1g, sugars: 1g)
  • Cholesterol: 90mg
  • Sodium: 470mg (excluding added salt)

Please note that these nutrition facts are approximate values and can vary based on the specific ingredients used.