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Parmesan Crusted Tilapia

Crispy Parmesan Crusted Tilapia Ready in 30 Minutes

Enjoy this quick and healthy Parmesan Crusted Tilapia, packed with flavor and ready in just 30 minutes.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 filets
Course: Dinner
Cuisine: American
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Breading
  • 4 filets Tilapia Ensure thawed and patted dry
  • 1 cup Panko breadcrumbs Provides a crispy texture
  • 1/2 cup Parmesan cheese Freshly grated preferred
  • 2 teaspoons Italian seasoning Blend of herbs and spices
  • 1 teaspoon Garlic powder Or 1 clove fresh garlic, finely minced
  • 2 tablespoons Fresh parsley Or half the amount if dried
For the Flavor
  • 1 juice Lime Can substitute with lemon juice
  • to taste Salt Essential for seasoning
  • to taste Freshly ground pepper Essential for seasoning
  • 2 tablespoons Olive oil Or melted butter for richer flavor

Equipment

  • Oven
  • Baking Sheet
  • Shallow Dish
  • Cooking spray

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 425°F (220°C) and line a baking sheet with foil, lightly greased.
  2. In a shallow dish, combine panko breadcrumbs, parmesan cheese, Italian seasoning, garlic powder, parsley, salt, and pepper. Mix well.
  3. Dredge each tilapia filet in lime juice, coating both sides, and season with salt and pepper.
  4. Coat each seasoned filet in the breadcrumb mixture, ensuring even coverage.
  5. Transfer filets to the prepared baking sheet, leaving space between each.
  6. Drizzle olive oil over the breaded filets.
  7. Bake for 20-25 minutes until golden brown and fish flakes easily.
  8. Serve hot with your favorite sides.

Nutrition

Serving: 1filetCalories: 300kcalCarbohydrates: 25gProtein: 30gFat: 12gSaturated Fat: 4gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 5gCholesterol: 70mgSodium: 600mgPotassium: 700mgFiber: 1gVitamin A: 300IUVitamin C: 10mgCalcium: 200mgIron: 2mg

Notes

Ensure tilapia is completely thawed and patted dry before breading. For extra crispiness, broil filets for the last 2-3 minutes of baking.

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