Parmesan-Crusted Tilapia

Tilapia is a mild-mannered fish that makes a great accompaniment to many different flavors. This crunchy Italian version is made with Parmesan cheese and fresh herbs.

Serves: 2Hands-on: 10 minutesTotal: 35 minutesDifficulty: Easy

Serves: 2

Ingredients

  • 2 Tbsp. extra-virgin olive oil, divided
  • ¼ cup gluten-free panko crumbs
  • ¼ cup grated Parmesan cheese
  • 1 tsp. dried basil
  • ½ tsp. dried oregano
  • ½ tsp. onion powder
  • ½ tsp. crushed red pepper
  • ½ tsp. dried rosemary
  • 2 garlic cloves, peeled and minced
  • ½ tsp. salt
  • ¼ tsp. ground black pepper
  • 1 Tbsp. lemon juice
  • 4 tilapia fillets (4 oz. each), depending on their size, washed and dried

Directions

  • Preheat oven to 425°F.
  • In a medium bowl, combine 1 tablespoon olive oil, bread crumbs, Parmesan cheese, basil, oregano, onion powder, crushed red pepper, rosemary, garlic, salt, and pepper. Stir to combine.
  • On a medium-size plated, pour lemon juice.
  • Dip each fillet in lemon juice and then in the bread crumb mixture to coat evenly on both sides. Place in baking dish that is well oiled. Sprinkle with remaining 1 tablespoon olive oil. Cover with aluminum foil so fish remains moist.
  • Bake for 20 minutes, or until the edges are browning. Take baking dish out of the oven and put the broiler on. Broil on medium for about 2 minutes so fillets get crispy.

Recipe Information

Serves: 2

Ingredients

  • 2 Tbsp. extra-virgin olive oil, divided
  • ¼ cup gluten-free panko crumbs
  • ¼ cup grated Parmesan cheese
  • 1 tsp. dried basil
  • ½ tsp. dried oregano
  • ½ tsp. onion powder
  • ½ tsp. crushed red pepper
  • ½ tsp. dried rosemary
  • 2 garlic cloves, peeled and minced
  • ½ tsp. salt
  • ¼ tsp. ground black pepper
  • 1 Tbsp. lemon juice
  • 4 tilapia fillets (4 oz. each), depending on their size, washed and dried

Directions

  • Preheat oven to 425°F.
  • In a medium bowl, combine 1 tablespoon olive oil, bread crumbs, Parmesan cheese, basil, oregano, onion powder, crushed red pepper, rosemary, garlic, salt, and pepper. Stir to combine.
  • On a medium-size plated, pour lemon juice.
  • Dip each fillet in lemon juice and then in the bread crumb mixture to coat evenly on both sides. Place in baking dish that is well oiled. Sprinkle with remaining 1 tablespoon olive oil. Cover with aluminum foil so fish remains moist.
  • Bake for 20 minutes, or until the edges are browning. Take baking dish out of the oven and put the broiler on. Broil on medium for about 2 minutes so fillets get crispy.

Nutrition Information

Nutrition Information
Amount per serving
Calories450
Total Fat21g
Saturated Fat4.5g
Cholesterol120mg
Sodium930mg
Total Carbohydrate13g
Dietary Fiber0g
Sugars1g
Protein50g