This Parmesan Crusted Tilapia recipe is coated in a cheesy, lemon pepper mixture, then oven baked until crispy. This is a simple, healthy fish recipe you’ll be excited to eat! It is so flavorful, made with just a few ingredients in under 20 minutes.
What’s in this Baked Tilapia Recipe
- Tilapia Filets: Use 4 oz filets. You can use fresh or frozen fish, but I do recommend thawing it if you use frozen. The better quality the fish, the better it’s going to taste!
- Parmesan: Use grated Parmesan cheese in the seasoning mixture–this will be pressed into the surface of the fish. Then use shredded Parmesan on top of each filet to create that crispy crust in the oven.
- Seasonings: Lemon pepper adds the perfect balance of bright and spicy, without overwhelming the tilapia. There’s also chopped Parsley in the mix, and you can add salt, but it’s fine to skip.
- Olive Oil: Your regular olive oil will work great for this recipe, but don’t use EVOO.
Tilapia doesn’t have much of “fishy” odor or flavor, but if that bothers you, you can soak it in milk before cooking–15 minutes should do the trick!
Switch up the flavor
It’s really easy to change up the flavor of this Parmesan crusted tilapia by mixing in different seasonings, spices, and herbs to the cheese mixture.
- Instead of lemon pepper, you could use Italian seasoning, Creole seasoning, or Blackened seasoning.
- Add garlic powder or garlic salt.
- Use cilantro, Tarragon, or another herb in place of the Parsley.
- Mixing in some red pepper flakes will add some heat.
I recommend baking tilapia at 400F. This is ideal so that it will cook through fully relatively fast, without overcooking or burning.
No, there is no need to flip the fish filets during the cooking time.
It should only take about 10 minutes to cook at 400F. Be sure to check for doneness.
When cooked through, tilapia will be opaque with a white color. It should also flake easily when you test it with a fork. Check it at the thickest part of the filet.
As with many fish and seafoods, tilapia is a low calorie source of protein, filled with plenty of other nutrients. It includes significant amounts of protein, omega-3 fatty acids, potassium, vitamin B12, niacin, and vitamin B6.
You can tell that tilapia has gone bad if it develops a fishy odor or sour smell, or if it has a dull color and slimy texture.
Cook tilapia to an internal temperature of 145F.
No, according to food safety guidelines, it’s not recommended that you wash any fish before cooking.
How to store parmesan crusted tilapia
Let the fish cool, then store leftovers in an airtight container or resealable bag. Then keep in the refrigerator up to 3 days.
How to freeze/reheat tilapia
Once cooled, wrap individual tilapia filets in aluminum foil. Then plate the filets in a freezer-safe bag, and freeze up to 3 months.
To reheat, I recommend thawing in the fridge first. Then heat in the oven at 400F until fully heated through.
What to serve with baked tilapia
This Parmesan crusted tilapia is so simple but still flavorful, and it makes a great main dish if you want a healthy dinner. I like to garnish it with diced green onion and lemon slices to finish off the flavor nicely.
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