Parmesan-Crusted Tilapia

Health score
19%
Parmesan-Crusted Tilapia
21 min.
4
350kcal

Suggestions


Are you ready to elevate your seafood game with a dish that's both delicious and easy to prepare? Look no further than this irresistible Parmesan-Crusted Tilapia! Perfectly flaky and infused with a rich, cheesy crust, this main course is sure to impress at lunch or dinner. In just 21 minutes, you can serve a meal full of flavor and nutrition, making it an excellent choice for busy weeknights or a delightful weekend feast.

This recipe features tender tilapia fillets, which are not only a fantastic source of protein but also quick to cook. Coated in a savory mixture of panko breadcrumbs and fresh Parmesan cheese, each bite delivers a satisfying crunch that balances beautifully with the lightness of the fish. And let’s not forget the zesty lemon wedges that accompany the dish—it’s the perfect finishing touch for elevating the flavors!

One of the best parts? It’s a fun, interactive experience for the whole family! Kids will love dipping the fish fillets in the egg and dredging them through the crispy panko mixture—it's a delightful way to get them involved in the kitchen. So, gather your loved ones, put on your aprons, and get ready to enjoy a meal that’s not only tasty but also brings everyone together for a bit of culinary fun!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • tablespoons canola oil divided
  • large eggs lightly beaten
  • 0.3 teaspoon kosher salt 
  •  lemon wedges 
  • 0.5 cup panko bread crumbs (Japanese breadcrumbs)
  • 0.5 cup parmesan cheese fresh grated
  • 24 ounce tilapia fillets 

Equipment

  • frying pan
  • paper towels

Directions

  1. Combine first 4 ingredients in a shallow dish; place eggs in another shallow dish. Rinse fillets; pat dry with paper towels. Dip fillets in egg; dredge in panko mixture.
  2. Heat a large nonstick skillet over medium heat.
  3. Add 1 tablespoon oil; swirl to coat.
  4. Add half of fillets to pan; cook 2 to 3 minutes on each side or until fish flakes easily when tested with a fork. Wipe pan with paper towels. Repeat procedure with remaining oil and fillets.
  5. Serve with lemon wedges.
  6. Let the kids dip the fish in the eggs and then into the panko mixture. It's messy, but fun!

Nutrition Facts

Calories350kcal
Protein48.73%
Fat40.64%
Carbs10.63%

Properties

Glycemic Index
21.13
Glycemic Load
0.72
Inflammation Score
-5
Nutrition Score
21.589565131975%

Flavonoids

Eriodictyol
7.69mg
Hesperetin
10.04mg
Naringenin
0.2mg
Luteolin
0.68mg
Kaempferol
0.01mg
Myricetin
0.18mg
Quercetin
0.41mg

Nutrients percent of daily need

Calories:350.3kcal
17.52%
Fat:16.01g
24.63%
Saturated Fat:4.45g
27.81%
Carbohydrates:9.42g
3.14%
Net Carbohydrates:8.04g
2.92%
Sugar:1.56g
1.73%
Cholesterol:186.55mg
62.18%
Sodium:525.19mg
22.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.18g
86.37%
Selenium:83.63µg
119.47%
Vitamin B12:3.09µg
51.44%
Phosphorus:443.75mg
44.37%
Vitamin D:5.84µg
38.9%
Vitamin B3:7.23mg
36.13%
Vitamin C:19.08mg
23.13%
Calcium:202.74mg
20.27%
Vitamin B6:0.37mg
18.38%
Potassium:625.76mg
17.88%
Vitamin B2:0.3mg
17.68%
Folate:65.45µg
16.36%
Magnesium:60.75mg
15.19%
Vitamin E:2.26mg
15.04%
Vitamin B5:1.38mg
13.8%
Iron:2.08mg
11.58%
Vitamin B1:0.17mg
11.44%
Copper:0.18mg
9.19%
Zinc:1.36mg
9.07%
Manganese:0.17mg
8.42%
Vitamin K:8.36µg
7.96%
Fiber:1.38g
5.51%
Vitamin A:241.23IU
4.82%
Source:My Recipes