Tilapia is one of my favorite fish to cook. It’s less expensive than other types of fish and has a light taste that does well with lots of different flavors. It also doesn’t not have that “fishy” taste that I know a lot of people don’t like. Typically, I’ll marinate my fish in olive oil and some spices, then bake it. For this recipe, I wanted to do something a little different.
This recipe give the fish a light, crispy flavor and goes well with a variety of sides. Similar to chicken parmesan, you definitely get the cheesy flavor, but you also get a kick of flavor from the lemon juice. This recipe is a great alternative to try in place of fried fish for those picky eater.
Parmesan Crusted Tilapia
by Lisa Kay, MS, RD
4-4 oz Tilapia fillets, thawed
½ c grated parmesan
1 T Dried parsley
½ T paprika
½ T Garlic powder
1 tsp. Black pepper
¼ c Olive Oil
¼ c Lemon Juice
- Preheat oven to 425 degrees. Coat a glass 9”x11” glass baking pan with nonstick spray.
- In a shallow bowl or plate, combine olive oil and lemon juice. In a separate bowl, combine parmesan cheese, dried parsley, paprika, garlic powder and black pepper.
- One at a time, dredge fish fillets in oil and lemon juice mixture, then into parmesan cheese mixture, then transfer to glass baking pan.
- Cook uncovered for about 12-15 minutes. Fish is ready when easily flaked with fork.
Make it a complete meal with a side of our Easy Mashed Cauliflower and our Simply Steamed Spaghetti Squash.
NOURISHING NUTRITION (per serving)
Fat (g): 16
Sodium (mg): 509
Protein (g): 27
Carbs (g): <1
Fiber (g): 0