If you’re looking for a quick and tasty dinner, Baked Parmesan Crusted Tilapia is perfect! This dish is easy to make and packed with flavor. With just a few simple ingredients, you can create a crunchy, cheesy crust that elevates tender tilapia fillets. Join me as I share step-by-step instructions and tips to make this meal a standout on your table. You won’t want to miss it!
Ingredients
List of Ingredients
– 4 tilapia fillets
– 1/2 cup grated Parmesan cheese
– 1 cup breadcrumbs (preferably panko)
– 2 tablespoons fresh parsley, chopped
– 1 teaspoon garlic powder
– 1 teaspoon onion powder
– 1 teaspoon dried oregano
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
Gathering fresh ingredients is key to great flavor. The tilapia fillets will shine as the star of your dish. I love using panko breadcrumbs for that extra crunch. Fresh parsley brightens the flavor and adds color.
Nutritional Information
– Calories: 300
– Protein: 25g
– Carbs: 20g
– Fats: 15g
This dish is not only tasty but also packed with nutrients. Each serving gives a good amount of protein, making it filling and satisfying.
Equipment Needed
– Baking tray
– Mixing bowls
– Parchment paper
– Measuring cups
– Measuring spoons
Make sure you have all your tools ready. This will help the cooking process go smoothly. Using parchment paper makes cleanup easy, too.
Step-by-Step Instructions
Preparation Steps
First, preheat your oven to 400°F (200°C). This helps the fish cook evenly. While the oven heats, grab a mixing bowl. In this bowl, combine the grated Parmesan cheese, breadcrumbs, parsley, garlic powder, onion powder, oregano, salt, and black pepper. Stir until everything is mixed well.
Coating the Tilapia
In a small bowl, mix the olive oil and lemon juice together. Take each tilapia fillet and dip it in this mixture. Make sure both sides are coated well. After that, press the coated fillet into the breadcrumb mixture. Ensure the fillet is covered on both sides. This gives it a nice crunchy crust.
Baking Process
Now, place the coated tilapia fillets on a baking tray lined with parchment paper. This makes cleanup easy. Bake them in the preheated oven for 15 to 20 minutes. Check for doneness by looking for a golden brown crust. The fish should be opaque and flake easily with a fork. The internal temperature needs to reach 145°F (63°C). Once done, take them out and let the fillets rest for a couple of minutes before serving.
Tips & Tricks
Perfecting the Crust
To get a great crust, I love using panko breadcrumbs. They add a nice crunch that regular breadcrumbs just can’t match. Make sure you coat the tilapia fillets evenly. This helps each bite pack a punch of flavor and texture.
Flavor Enhancements
Spice things up by adding your favorite herbs or spices to the breadcrumb mix. Try some paprika for a little heat, or maybe some dried thyme for a fresh taste. Always adjust the salt and pepper to your liking. A little tweak can make a big difference.
Serving Suggestions
When it comes to sides, steamed vegetables or a fresh salad pair well with the tilapia. They add color and balance to your meal. For a lovely finish, garnish your dish with lemon wedges and a sprinkle of parsley. It brightens everything up!
Variations
Alternative Protein Options
You can easily swap tilapia for other fish. Cod works well and has a mild taste. You could also try haddock or flounder. These fish have a similar texture and cook well. They will all taste great with the Parmesan crust!
Gluten-Free Option
If you want a gluten-free dish, use gluten-free breadcrumbs. They will give you a nice crunch too. Many brands make them, so look for one that you like. This way, everyone can enjoy the meal without worry.
Flavor Variations
To change the flavor, add different cheeses or spices. For example, try adding some cheddar cheese for a sharper taste. You could also use Italian seasoning for an extra boost. Experiment with garlic or smoked paprika for unique flavors!
Storage Info
Refrigerator Storage
You can keep leftovers in the fridge for up to three days. Place the tilapia in an airtight container. This helps keep it fresh and tasty. When you are ready to eat, check for any off smells or changes in color. If it looks good, you can enjoy your meal again!
Freezing Instructions
If you want to save baked tilapia for later, freezing is a great option. Wrap each fillet in plastic wrap, then place them in a freezer bag. Label the bag with the date. You can freeze the tilapia for up to two months. When you want to eat it, just thaw it in the fridge overnight.
Reheating Tips
To heat up your tilapia while keeping it crispy, use the oven. Preheat it to 350°F (175°C). Place the tilapia on a baking sheet and cover it lightly with foil. Bake for about 10-15 minutes. This method keeps the crust crunchy and the fish juicy. Avoid using the microwave, as it can make the fish soggy.
FAQs
How long do I bake tilapia?
You should bake tilapia for 15 to 20 minutes. Check for a golden crust and flaky fish. The fish is done when its internal temperature reaches 145°F (63°C).
Can I use frozen tilapia?
Yes, you can use frozen tilapia. First, thaw the fillets in the fridge overnight or under cold water. Pat them dry before coating. Follow the same steps to prepare and bake.
What to serve with Baked Parmesan Crusted Tilapia?
I recommend pairing this dish with:
– Steamed vegetables like broccoli or green beans
– A fresh green salad with lemon vinaigrette
– Quinoa or rice for a complete meal
– Mashed potatoes for a comforting side
This blog post shared a simple recipe for baked Parmesan crusted tilapia. You learned about essential ingredients, nutritional facts, and equipment needed. The step-by-step instructions guide you from preparation to serving. We also explored helpful tips and variations to suit your taste. Always remember, you can adjust flavors and swap proteins to keep it interesting. Enjoy cooking this tasty dish! It’s a quick, healthy option for any meal. Happy eating!
