Parmesan Crusted Tilapia
Looking for the perfect Tilapia recipe? This Parmesan Crusted Tilapia is not only delicious, but it’s an easy, baked recipe too!
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I’m getting a little more confident these days in my fish preparations. Yes. You read that right. Fish preparations. Such an odd sentence I wrote there….
Years ago making a fish dinner was an awful task. I never cooked it right, so I would end up buying some frozen prepped version (Gortons? hehe) and called it a meal.
But I can honestly say, I’m learning to love making fish. Tilapia and Salmon are usually our favorite varieties. And I’m very fortunate I know to have kids who will eat fish!
I mentioned earlier this week that I’m doing a 40 day lenten challenge of simplifying my home, by collection 40 bags of stuff (to donate or trash). So far it’s going GREAT. Not sure if that’s really a good thing or a bad thing, to know that my family has so much excess.
One of the other lenten challenges I am doing is 40 minutes of exercise for 40 days. This one is a bit trickier, obviously, cause it entails working out! Don’t get me wrong, I don’t mind exercising, I do it 3-4 times a week. But the challenge is to now do it 6 days a week. I’m quite the scheduler, and this is definitely interfering with my plans, haha!
But, in the long run, I know it’s the least I can do to keep my body healthy.
Today’s tilapia recipe is a bit lighter (yes, it’s got cheese) but I baked it (not fried it)! Also, parmesan cheese provides about 11g protein and 1 g carbs. Not a bad ratio for this weight training girl! I’ve also learned that parmesan cheese is a low lactose cheese..which means it’s friendly to our digestive system (enough about THAT)!
This “fish friday” recipe will keep you healthy and trim! ENJOY!
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Parmesan Crusted Tilapia
Yield: Serves 5
Prep Time: 5 minutes
Cook Time: 12 minutes
- 5 large tilapia fillets (about 1.5 lbs)
- 1 cup crunchy panko crumbs
- 1 cup shredded parmesan cheese
- 1 Tbsp Italian seasoning mix
- 1/2 tsp kosher salt
- pinch of crushed red pepper
- 1 egg white
- 1 Tbsp water
- In a small shallow bowl, whisk egg white with water until frothy. Set aside.
- In a second small shallow bowl, combine panko with parmesan cheese, Italian seasoning, salt and crushed red pepper.
- Dip each piece of tilapia in whisked egg whites, then coat completely in parmesan crust.
- Place on a foil lined baking sheet, repeat for remaining fillets.
- Bake in a 400 degree oven for about 12-14 minutes, until fish flakes with fork. ENJOY
- cooking time may vary depending on size/thickness of fish
Love Seafood? I’ve got some great recipes for you….
Love Tilapia? Here are a few of my favorite recipes from my favorite blogs….
- Sweet and Spicy Tilapia from Farmgirl Gourmet
- Pesto Tilapia from Oh Sweet Basil
- Coconut Crusted Tilapia from Six Sisters Stuff
- Tilapia Burgers with Watermelon Salsa from How Sweet Eats