Parmesan Crusted Tilapia Recipe
Enjoy this family-friendly parmesan crusted tilapia; this recipe is a delicious, easy fish dinner with an Italian-inspired flavorful crust.
Serving4 servings
Ingredients
- 4 4 ounce tilapia fillets
- ¼ cup crushed Ritz Crackers
- ¼ cup Parmesan cheese
- 1 Tablespoon Italian seasoning
- 1 teaspoon garlic powder
- salt and pepper , to taste
- 3 Tablespoon lemon juice
- olive oil
Equipment
Instructions
- Thaw and wash the Tilapia fillets if frozen. Pat them dry.
- Combine crackers, Parmesan, Italian seasoning and garlic powder in a small bowl and mix well.
- On a plate, pour 1 Tablespoon lemon juice.
- Place a fillet on the plate in the lemon juice and sprinkle with desired amount of salt and black pepper. Turn the fillet over in the lemon juice and sprinkle on the other side.
- Place the fillet in the Parmesan mixture, patting it all over to coat.
- Put the covered fillets in a foiled lined pan, then spray the pan with nonstick cooking spray.
- Sprinkle a little lemon juice over the fillets, and drizzle or spray them lightly with olive oil.
- Bake at 425℉ for about 20 minutes or until they easily flake with a fork and edges are browning.
- Sprinkle additional Parmesan cheese on top if desired.
Notes
Tilapia is loaded with vitamins and minerals, including B12, niacin, and potassium. It's also a great source of lean protein. It is relatively inexpensive, and can be found pretty much all over the world. Some people have reservations about the amount of Omega-6 fatty acids, so it's recommended you don't eat it in excess, but it is still considered a healthier protein option.
You can definitely use another type of fish in place of tilapia. We would recommend substituting another fish that isn't too "fishy" in flavor, like haddock, flounder, or catfish.
Nutrition
Calories: 217 kcal · Carbohydrates: 5 g · Protein: 37 g · Fat: 6 g · Saturated Fat: 2 g · Trans Fat: 1 g · Cholesterol: 91 mg · Sodium: 218 mg · Potassium: 562 mg · Fiber: 1 g · Sugar: 1 g · Vitamin A: 76 IU · Vitamin C: 4 mg · Calcium: 113 mg · Iron: 2 mg