Baked Herb-Parmesan Tilapia

"Deliciously crisp outside and flaky light inside. Get your healthful Omegas the easy way with Tilapia. Pictured with leftover twice baked potato filling (with leftover corn thrown it as well) and Brussels sprouts in Balsamic with Basil sprinkles."
 
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photo by Loves2Teach photo by Loves2Teach
photo by Loves2Teach
photo by Loves2Teach photo by Loves2Teach
photo by Caroline Cooks photo by Caroline Cooks
Ready In:
17mins
Ingredients:
7
Serves:
2
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ingredients

  • 3 tablespoons parmesan cheese
  • 3 tablespoons italian seasoning
  • 18 teaspoon cayenne
  • salt & freshly ground black pepper
  • 14 cup french breadcrumbs, finely ground
  • 14 cup unsalted butter or 1/4 cup olive oil
  • 3 (4 ounce) tilapia fillets
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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

  1. 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).
     
  2. I used butter. Overall, it was good. Not great, but good. I cut down on the amount of italian seasoning as someone had suggested but wish i wouldnt have. It needed just a little more flavor. But it did melt in your mouth!
     
  3. 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)
     
  4. thanks for a DELICIOUS recipe!!! This was the first time we've ever eaten Tilapia and I was nervous to cook a white fish since the last time I tried it turned out a mushy mess! But, this was wonderful! My DH said please always make fish this way! thanks again!!!
     
  5. I made this for dinner tonight- we both really enjoyed it. I used butter to dip the fish in, and subbed oregano, basil, and thyme for the italian seasoning. It was very flavorful and good. Thanks for sharing!
     
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Tweaks

  1. 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).
     
  2. I made this for dinner tonight- we both really enjoyed it. I used butter to dip the fish in, and subbed oregano, basil, and thyme for the italian seasoning. It was very flavorful and good. Thanks for sharing!
     
  3. 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

<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! 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