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    You are in: Home / Recipes / Baked Herb-Parmesan Tilapia Recipe
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    Baked Herb-Parmesan Tilapia

    Baked Herb-Parmesan Tilapia. Photo by Loves2Teach

    1/3 Photos of Baked Herb-Parmesan Tilapia

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    Total Time:

    Prep Time:

    Cook Time:

    17 mins

    5 mins

    12 mins

    Caroline Cooks's Note:

    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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    Ingredients:

    Servings:

    Units: US | Metric

    Directions:

    1. 1
      Preheat oven to 400°F.
    2. 2
      In shallow dish, melt butter *if using* or pour in olive oil. (Can use a mix of both, if preferred.)
    3. 3
      In another shallow dish, mix first 5 ingredients.
    4. 4
      Cover baking sheet with foil and spray lightly with cooking spray.
    5. 5
      Wash and dry fillets.
    6. 6
      Dip fillets in butter/oil to coat and dredge in herb-crumb mixture to completely cover.
    7. 7
      Let dry on wire rack for about 5 minutes to “set” coating.
    8. 8
      Place on foil-covered sheet and bake for about 10-12 minutes or until fish flakes easily.

    Browse Our Top Tilapia Recipes

    Ratings & Reviews:

    • on July 26, 2012

      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).

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on January 06, 2011

      35

      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!

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on October 11, 2007

      35

      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)

      people found this review Helpful. Was this review helpful to you? Yes | No

    Read All Reviews (9)

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    Nutritional Facts for Baked Herb-Parmesan Tilapia

    Serving Size: 1 (219 g)

    Servings Per Recipe: 2

    Amount Per Serving
    % Daily Value
    Calories 452.7
     
    Calories from Fat 259
    57%
    Total Fat 28.7 g
    44%
    Saturated Fat 17.0 g
    85%
    Cholesterol 152.6 mg
    50%
    Sodium 305.1 mg
    12%
    Total Carbohydrate 10.1 g
    3%
    Dietary Fiber 0.6 g
    2%
    Sugars 0.9 g
    3%
    Protein 39.1 g
    78%

    The following items or measurements are not included:

    italian seasoning

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