Healthy Parmesan Crusted Tilapia (Print-Friendly Version)

Tilapia fillets with a golden Parmesan-panko crust, baked until crisp and tender, perfect for quick, flavorful meals.

# What You’ll Need to Make This:

→ Fish

01 - 4 tilapia fillets (approximately 450 g)
02 - Salt, to taste
03 - Freshly ground black pepper, to taste
04 - 1 tablespoon olive oil or melted butter, for brushing

→ Parmesan Crust

05 - 60 g panko breadcrumbs
06 - 50 g freshly grated Parmesan cheese
07 - 3 tablespoons (about 40 g) unsalted butter, melted
08 - 1 teaspoon garlic powder
09 - 0.5 teaspoon dried Italian seasoning
10 - 0.25 teaspoon paprika
11 - Pinch of black pepper

→ Optional Flavor Enhancers

12 - 1 tablespoon fresh lemon zest
13 - 1 tablespoon chopped fresh parsley
14 - 0.25 teaspoon red pepper flakes

# How to Prepare:

01 - Preheat oven to 220°C. Line a baking sheet with parchment paper or apply non-stick cooking spray. Pat tilapia fillets dry with paper towels, then season both sides with salt and black pepper. Brush fillets lightly with olive oil or melted butter to help with coating adhesion.
02 - In a medium bowl, combine panko breadcrumbs, grated Parmesan, melted butter, garlic powder, Italian seasoning, paprika, and black pepper. Mix until thoroughly combined and the texture resembles coarse crumbs. Fold in lemon zest, parsley, or red pepper flakes if desired.
03 - Place tilapia fillets on the prepared baking sheet, leaving space between each. Divide the Parmesan mixture among the fillets and gently press the coating onto the surface, ensuring it adheres without being overly compressed.
04 - Bake for 15–20 minutes, until the fish flakes easily with a fork and reaches an internal temperature of 63°C. For a crispier crust, broil for the final 1–2 minutes, watching closely to prevent burning.
05 - Allow fillets to rest for 2–3 minutes after baking. Garnish with lemon wedges and additional parsley as desired. Serve immediately to enjoy the crisp crust at its best.

# Extra Tips:

01 - Use freshly grated Parmesan for optimal melt and flavor; avoid pre-grated varieties for best results.
02 - Allow fish to reach room temperature for 15 minutes before coating to ensure even cooking.
03 - A meat thermometer is useful for confirming doneness; aim for 63°C internal temperature.
04 - Reheat leftovers in a 175°C oven for 8–10 minutes to restore crispness; avoid microwave reheating to prevent sogginess.
05 - Parmesan crust mixture can be prepared up to 2 days in advance and kept in an airtight container at room temperature.

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