Parmesan Tilapia

Flaky, tender and full of cheesy Italian flavor, this parmesan tilapia recipe hits the spot when you’re craving a mild fish dish with a bit of a bite. It’s easy to make (start to finish in under 20 minutes!) and doesn’t require many ingredients or steps. This forgiving recipe allows you to play with flavor too and you can feel confident in making the recipe your own. Either way, you’ll end up with a crowd-pleasing fish favorite that’ll leave your taste buds–and your belly–happy.

Ingredients for Parmesan Tilapia

• Egg: Lightly beat the egg to just combine the yolk and white.
• Parmesan cheese: Freshly grated or pre-grated cheese is fine.
• Italian seasoning: You can purchase a pre-made Italian seasoning or make your own seasoning if you have all of the ingredients on hand.
• Crushed red pepper flakes: While there is typically crushed red pepper in Italian seasoning, adding just a bit more here really helps to give the tilapia its bite.
• Pepper: Freshly ground pepper is a must for a more well-rounded flavor.
• Tilapia fillets: Fresh fillets are best but you can use previously frozen if needed.

Directions

Step 1: Dip the fillets

First, preheat oven to 425°F. Place the egg in a shallow bowl and whisk to just combine. In another shallow bowl, combine the cheese, Italian seasoning, pepper flakes and pepper. Dip the front and back of the fillets first into the egg bowl and then into the cheese mixture.

Step 2: Bake and serve

Place fillets in a 15x10x1-in. baking pan coated with cooking spray. Bake until fish just begins to flake easily with a fork or about 10 to 15 minutes. Remove from oven; serve.

Recipe Variations

• Add fresh herbs: Finely chop fresh parsley and add to the cheese bowl or sprinkle front and back before baking.
• Add some spice: Paprika, rosemary, thyme, dried parsley – any or all of these options would taste delightful sprinkled in with the cheese bowl.
• Spritz with lemon: Slice a fresh lemon and spritz over the top of the tilapia for a smooth citrus flavor.

How to Store

Store any leftovers in an airtight container in the fridge. It can be stored this way up to four days.

How do you reheat parmesan tilapia?

You have a few options for reheating tilapia. You can bake it again (275° for 10 to 15 minutes, covered with foil), pop it on a skillet with some butter or oil or use low power in the microwave to reheat.

Parmesan Tilapia Tips

What should I look for in tilapia?

To find the best tilapia fillets look for a white to light pink color and make sure the fish has a firm feel. You also want the tilapia to have a nice ocean smell, not a strong or fishy odor (a sign the fish has gone bad). Fresh and untreated tilapia will also have a pink bloodline running down the center. Stay away from ones with a red or orange bloodline because this shows that it has been treated with carbon monoxide.

Why is the fish rubbery?

Tilapia can become rubbery if it is overcooked. When it comes to properly cooking, know that tilapia is done when its opaque and flakes easily with a fork. Additionally, it should have an internal temp of 140°.

What should I serve with parmesan tilapia?

Your favorite rice dish and a few veggie side dishes are the perfect complements to this flaky and tasty meal.