Parmesan Crusted Tilapia

Parmesan Crusted Tilapia

This is a terrific, low-fat and almost zero-carb recipe for fish that is sure to be a crowd-pleaser. A light coating of oil ensures that the fish bakes up crispy and juicy without an oily, bitter taste that frying can cause. The light coating of breadcrumbs and cheese adds a flavor boost and welcome crunch. I like to top it with a simple tomato garnish on the side.
  • Prep: 15 min
  • Cook: 15 min
  • Total: 30 min
  • Serves 6
Parmesan Crusted Tilapia

Carbohydrate Counts

Carbs per serving (4g)

Carb calculations Weight Carbs
Panko breadcrumbs 30g (24g)
Net Weight (24g)

* Provided for informational purposes only. Consult your doctor for insulin dosing advice.

  • Preheat oven to 400°F. Line a rimmed baking sheet with aluminum foil and set aside.
  • ¾ cup finely grated parmigiano-reggiano cheese
  • 30g / ½ cup panko breadcrumbs
  • 2 tablespoons finely minced parsley
  • 1 teaspoon sea salt
  • ½ teaspoon paprika
  • ½ teaspoon fresh grated pepper
  • In a medium bowl, mix parmigiano-reggiano, breadcrumbs, parsley, salt, paprika, and pepper.
  • 6 tilapia fillets (about 2 pounds)
  • 2 tablespoons olive oil
  • One at a time, pat each fillet dry with a paper towel. Using a pastry brush, gently brush both sides of the fillet with olive oil. Place in bowl with cheese-breadcrumb mixture and press down gentle on each side to coat evenly. Place breaded fillet on prepared baking sheet and repeat with remaining fillets.
  • Bake at 400°F until interior of fish reaches at least 140°F on an instant read thermometer and breadcrumb coating begins to turn light golden brown, about 12 to 14 minutes.
  • Remove from oven and serve immediately with tomato garnish, if desired.
  • Simple Tomato Garnish
  • 2 tablespoons olive oil
  • 2 cloves garlic, mined
  • Heat olive oil in a small sauce pan over medium heat. Sauté garlic until fragrant, about 4 minutes.
  • 14 ounces diced tomatoes
  • ¼ teaspoon salt
  • 1/8 teaspoon pepper
  • 1 pinch sugar
  • Add tomatoes, salt, pepper, and sugar. Simmer until sauce has reduced and is thick, about 15 minutes.
From . (
Best of Make Better Food

Get New Recipes via Email + Free Cookbook

Sign up to get free recipes via email and download a free copy of the Best of Make Better Food e-cookbook, featuring 25 of my favorite recipes. Unsubscribe anytime.