Parmesan Crusted Tilapia
Ingredients
The fish
The seasoning
-
½
teaspoon
salt
-
¼
teaspoon
black pepper
-
1
teaspoon
Dijon mustard
-
½
cup
grated Parmesan cheese
-
1
cup
Panko breadcrumbs
-
1
tablespoon
olive oil
-
1
teaspoon
Italian seasoning
-
3
cloves
garlic
-
¼-½
teaspoon
crushed red pepper flakes
-
½
teaspoon
paprika
-
1
tablespoon
fresh parsley
Instructions
- Preheat the oven to 400℉/205℃ and line a baking sheet with parchment paper.
- Bring the tilapia fillets to room temperature and pat them dry. Season both sides with salt and pepper, then spread mustard on each side.
- In a bowl, mix together Parmesan cheese, breadcrumbs, olive oil, Italian seasoning, minced garlic, pepper flakes, paprika, and chopped parsley.
- Coat both sides of the tilapia fillets with the breadcrumb mixture, pressing firmly to adhere.
- Place the coated fillets on the baking tray and spray the tops with cooking spray.
- Bake for 10-12 minutes until the crust is golden and the fish is flaky, with an internal temperature of 140℉/60℃.
- Serve immediately with lemon slices and your choice of sides.
Nutrition Facts (estimated)
Servings
2
Calories
493
Total fat
19g
Total carbohydrates
39g
Total protein
40g
Sodium
1703mg
Cholesterol
231mg
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