Prep 5 mins
Cook 12 mins
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.
- 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
- 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.
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.
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.
I most always serve this fish with Walnut Risotto With Roasted Asparagus (Walnut Risotto with Roasted Asparagus).
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!
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)