Parmesan Crusted Tilapia

Looking for the perfect Tilapia recipe? This Parmesan Crusted Tilapia is the ideal combination of easy and impressive. Budget friendly, kid approved and down right delicious tilapia that anyone can make!

Today’s recipe reminds us of our favorite oven baked pork chops! Pair with our roasted broccoli for the perfect dinner combo!

Parmesan Crusted Tilapia: an easy, healthy dinner idea!

Why this Recipe Works

Parmesan Crusted Tilapia brings divergent tastes together! Tilapia is a budget friendly fish that holds up beautifully to all kinds of cooking methods.

I used to love fish sticks as a kid. (Who didn’t?!) This crusted tilapia adds a delicious sophistication to the familiar battered fish taste. Kids who gobble up fish sticks won’t bat an eye when you serve this Parmesan Crusted Tilapia instead!

Tilapia is also full of protein and good-for-you vitamins.

Ingredient Notes

Tilapia. You’ll need about 1.5 pounds of fresh fish filets.

Panko bread crumbs. These have a flakier consistency than other seasoned breadcrumbs. They make the tilapia extra flaky and light.

Parmesan cheese. Make sure to use freshly shredded parmesan. Do not parmesan from a shaker.

How to Cook Tilapia

For this recipe, you’ll dip the tilapia filet in a bowl of egg whites first.

Then, dip the fish in a mixture of breadcrumbs, Parmesan cheese and Italian seasoning.

Place the Parmesan Crusted Tilapia filets on a baking sheet. Bake at 400 degrees until the fish flakes with a fork. This should take 12 to 14 minutes.

Tips and Tricks

  • Frozen tilapia. You can use frozen fish in this recipe. Just be sure to thaw it before hand.
  • Use fresh Parmesan. Buy blocks of Parmesan and grate it yourself for best flavor and texture.
  • Storing. Parmesan Crusted Tilapia is best enjoyed immediately after cooking.

Recipe FAQs

Can you freeze Parmesan Crusted Tilapia?

To make this a freezer meal, freeze the parmesan crusted tilapia BEFORE baking. When ready to cook, thaw the filets in the fridge and bake according to recipe instructions.

How do you make this in the air fryer?

I have not tested this recipe in the air fryer. If your air fryer has a baking setting, you can bake the tilapia at 400 F using either the baking pan or the air frying basket.

Can I substitute regular bread crumbs for panko bread crumbs?

I do not recommend substituting other bread crumbs for panko. Panko bread crumbs absorb more moisture to create a light and crispy coating on the tilapia.

Favorite Seafood Recipes

Yield: Serves 5

Parmesan Crusted Tilapia

Prep Time 5 minutes
Cook Time 12 minutes
Total Time 17 minutes

Looking for the perfect Tilapia recipe? This Parmesan Crusted Tilapia is the ideal combination of easy and impressive. Budget friendly, kid approved and down right delicious tilapia that anyone can make!


  • 5 large tilapia fillets (about 1.5 pounds total)
  • 1 cup panko crumbs
  • 1 cup shredded parmesan cheese
  • 1 Tablespoon Italian seasoning mix
  • ½ teaspoon kosher salt
  • pinch of crushed red pepper
  • 1 large egg white
  • 1 Tablespoon water
  • parsley, for garnish, optional


  1. In a small shallow bowl, whisk egg white with water until frothy. Set aside.
  2. In a second small shallow bowl, combine panko with parmesan cheese, Italian seasoning, salt and crushed red pepper.
  3. Dip each piece of tilapia in whisked egg whites, then coat completely in parmesan crust.
  4. Place on a foil lined baking sheet, repeat for remaining fillets.
  5. Bake in a 400 degree oven for about 12-14 minutes, until fish flakes with fork. Garnish with fresh parsley, optional.


  • cooking time may vary depending on size/thickness of fish

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 386Total Fat: 11gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 146mgSodium: 666mgCarbohydrates: 17gFiber: 1gSugar: 2gProtein: 55g

*Nutrition facts are an estimate and not guaranteed to be accurate. Please see a registered dietitian for special diet advice.

Did you make this recipe?

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About Aimee

Aimee is a dessert lover (specifically rice krispie treats), workout enthusiast, self-taught foodie, and recipe creator.

Learn more about Aimee.

Affiliate Disclosure:**There may be affiliate links in this post! By clicking on them, or purchasing recommended items I may receive a small compensation. However, I only recommend products I love! Thank you for supporting Shugary Sweets! See my disclosure policy for more info**

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Posted on March 14, 2014

Comments & Reviews

  1. Mmm, this tilapia looks wonderful. My husband would love this. I don’t mind working out either, I usually struggle to find the time. Pinning!

  2. I love tilapia and salmon too and this tilapia sounds amazing with the parmesan panko crust! I am always looking for new ways to prepare fish so can’t wait to give this a try – pinning 🙂 Good luck with your new 40 days of exercise Aimee!

  3. Delicious. Almost makes me want to postpone pizza night tonight! But this looks perfect for a Saturday dinner.

  4. This tilapia looks amazing! I miss having fish! The breading looks amazing. Thanks for sharing!

  5. Tilapia is our family’s favorite dish. Pamesan is one of our favorite cheeses. This could be nothing less than delicious!

  6. We have been eating a lot more healthy meals lately too. Hahaha you would never know from what I blog though 😉 I love this crusted tilapia idea! Sounds delicious!!!

  7. This sounds so good! I’m also trying to better myself for Lent. Currently on a diet that is, on a daily basis, driving me *just* to the point of turning green and ripping my clothes off in an angered rage.

    But I can do it. I said I would and I have to. Because of Lent…

    But this fish sounds awesome. Perfect as you said for Friday meals. Can’t wait to pitch it to the wife who isn’t a fan of fish.

    1. Haha!! If you’re looking for a new fish recipe, the almond crusted salmon is hands down my favorite!!!

  8. I’ve never eaten tilapia! Maybe now is my time to start…


  9. I want to make this but does it smell up your kitchen? I’ve made salmon inside on my stove top and it took two weeks to get the fishy smell out of my apartment. Maybe tilapia doesn’t smell as bad?!

    1. to get rid of unwanted smell, boil in a pan (rolling then simmer) about 3-4 cups of white vinegar for about 15 minutes…you can add more vinegar or a little bit of water to it too in case you want to extend.

  10. I eat tilapia multiple times a week…but always the same way because I’m boring like that.
    This looks like a super simple way to get a little more variety in my life…you can never go wrong with cheese!

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