Baked Herb-Parmesan Tilapia
photo by Loves2Teach
- Ready In:
- 17mins
- Ingredients:
- 7
- Serves:
-
2
ingredients
- 3 tablespoons parmesan cheese
- 3 tablespoons italian seasoning
- 1⁄8 teaspoon cayenne
- salt & freshly ground black pepper
- 1⁄4 cup french breadcrumbs, finely ground
- 1⁄4 cup unsalted butter or 1/4 cup olive oil
- 3 (4 ounce) tilapia fillets
directions
- Preheat oven to 400°F.
- In shallow dish, melt butter *if using* or pour in olive oil. (Can use a mix of both, if preferred.)
- In another shallow dish, mix first 5 ingredients.
- Cover baking sheet with foil and spray lightly with cooking spray.
- Wash and dry fillets.
- Dip fillets in butter/oil to coat and dredge in herb-crumb mixture to completely cover.
- Let dry on wire rack for about 5 minutes to “set” coating.
- Place on foil-covered sheet and bake for about 10-12 minutes or until fish flakes easily.
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Reviews
-
This recipe can be made in advance. I buy tilapia in bulk from the grocery store and set up my "station." I freezer seal the fish and bag the leftover panko topping then freeze until we're ready to eat it. To cook it, I thaw the frozen fish, sprinkle with leftover panko topping and bake as the recipe states.<br/><br/>By prepping the fish ahead of time, this is faster than getting takeout and much much healthier. I always increase the red pepper so the fish has a bit more heat. And I use panko instead of breadcrumbs. I also use the recommendation of one of the reviewers - I spray the fish with cooking spray instead of using butter or olive oil.<br/><br/>I most always serve this fish with Recipe# 206479 (Walnut Risotto with Roasted Asparagus).
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We are not big on fish in our family, but I had some frozen Tilapia fillets and this sounded tasty. It was. The only thing I changed was instead of dipping it in olive oil, I sprayed it with olive oil PAM - about 2 seconds each side. At 7 calories per 1 second of spray I figure that's about 24 calories per fillet for the oil instead of ???(1/4 cup divided by 3 presuming you use it all). I then put it in the crumb mix and coated both sides making a point to sprinkle crumb mix on top and press it in with my fingers just to be sure I had a good coat since my oil probably wasn't as thick. Then I picked it up (and let any excess fall off) to lay it on the wire racks. It worked very well. Good recipe, even for non-fish eaters :o)
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Tweaks
-
This recipe can be made in advance. I buy tilapia in bulk from the grocery store and set up my "station." I freezer seal the fish and bag the leftover panko topping then freeze until we're ready to eat it. To cook it, I thaw the frozen fish, sprinkle with leftover panko topping and bake as the recipe states.<br/><br/>By prepping the fish ahead of time, this is faster than getting takeout and much much healthier. I always increase the red pepper so the fish has a bit more heat. And I use panko instead of breadcrumbs. I also use the recommendation of one of the reviewers - I spray the fish with cooking spray instead of using butter or olive oil.<br/><br/>I most always serve this fish with Recipe# 206479 (Walnut Risotto with Roasted Asparagus).
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This was very good & being that I am on the mediteranean diet, worked well for my meal plan. The only changes I suggest are - to cut down on the amount of italian seasoning (3 Tbsp. overpowers the rest of the flavors) - I will only use 1/2 the amount next time. Instead of breadcrumbs, I used crushed parmesan & garlic cheezit crackers - this was very good. Thanks again!
RECIPE SUBMITTED BY
Caroline Cooks
United States
<p><br />I love to cook, read and try new recipes. Marketing professional by education and business experience, but wrote cooking feature articles and a recipe column in the past--when my 2 sons were young. Also, owned a book shop for 5 years; carried lots of cookbooks; and, of course-- had to have one of each. LOL! Invited cookbook authors to signing events and would make some of their recipes for customers to sample. <br /><br />My philosphy is-- <br /><br />LIFE IS NOT A JOURNEY TO THE GRAVE WITH THE INTENTION OF ARRIVING SAFELY IN A PRETTY AND WELL-PRESERVED BODY, BUT RATHER TO SKID IN BROADSIDE, THOROUGHLY USED UP, TOTALLY WORN OUT, AND LOUDLY PROCLAIMING, WOW! WHAT A RIDE! <br /><br /><img src=http://i23.photobucket.com/albums/b399/susied214/purplechefhat.gif alt= /> <img src=http://i23.photobucket.com/albums/b399/susied214/permanent%20collection/200_artistrichardneuman-art-prints_.jpg alt= /> <br /><br /><img src=http://i21.photobucket.com/albums/b280/carolinamoon21/TasteofYellow.jpg border=0 alt=Photo Sharing and Video Hosting at Photobucket /> <br /><br /><img src=http://i3.photobucket.com/albums/y53/DUCHESS13/Zaar%20World%20Tour%203/ZWT3-Participation.gif alt= /> <img src=http://i22.photobucket.com/albums/b314/potscrubber/teambanner1.gif alt= /> <br /><br /><img src=http://www.satsleuth.com/cooking/RecipeSwap2.JPG alt= /> <img src=http://www.recipezaar.com/members/home/1535/CLC1.gif alt= /> <img src=http://i21.photobucket.com/albums/b280/carolinamoon21/July-event22.jpg alt= /> <br /><br /><img src=http://i23.photobucket.com/albums/b399/susied214/permanent%20collection/BtoBHosts.jpg border=0 alt=Photo Sharing and Video Hosting at 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