Parmesan Herb Tilapia is healthy, low-carb, gluten-free, and delicious! This easy baked fish recipe is a family favorite!
Parmesan Crusted Tilapia
Parmesan Crusted Tilapia has a wonderful flavor and texture. This simple baked white fish is also super quick and easy to make. You can have it ready in as little as 15 minutes!
Baked tilapia encrusted with parmesan and herbs makes a lovely main course, whether it be for a nice family weeknight dinner or even date night. Tilapia is always a great healthy dinner option since it is low in both calories and fat and high in protein. Plus, it is relatively inexpensive and easy to find fresh fillets at the store compared to many other varieties of fish.
Tilapia has become a family favorite that has made it into our weekly rotation. Try serving the tilapia with Creamy Cauliflower Risotto, which is also low-carb and keto-friendly, and it’s my favorite pairing for a really nice dinner. As an alternative, you can serve it with some Parmesan Roasted Broccoli or a beautiful Pear Salad for a very healthy meal that has lots of nutrients and flavor! If you just want something super yummy, serve some Easy Cheddar Biscuits on the side. I hope that you enjoy the Parmesan Herb Tilapia!
If you like this easy fish recipe, you might also want to try my Baked Tilapia with Garlic Lemon Butter, another family favorite!
Parmesan Herb Tilapia Ingredients
- tilapia fillets – I always use fresh fish. I am not a fan of frozen fish. However, you can use frozen tilapia as long as you thaw it first and pat dry prior to preparation.
- parmesan cheese – grated
- Italian herbs – I used a blend of dried basil, thyme, oregano, rosemary and sage.
- garlic powder
- paprika
- olive oil or avocado oil – I personally used a non-aerosol and propellant free avocado oil spray for even distribution and fewer calories. Avocado oil also has a higher smoke point. You can also just brush the tilapia fillets evenly with olive oil. Both methods work well.
- salt and pepper
Optional
- lemon wedges – I love squeezing fresh lemon juice over my fish! I highly recommend it!
How to make Baked Parmesan and Herb Crusted Tilapia
This Baked Parmesan and Herb Crusted Tilapia recipe is super quick and easy to make!
First, preheat oven to 425 degrees Fahrenheit. Lightly grease a 9×13 baking dish with nonstick spray or line a sheet pan with foil and spray for easy clean up.
Place the tilapia fillets in a prepared baking dish or onto a foil lined baking sheet. Spray or brush the tilapia fillets with oil. Season the tilapia with salt and pepper.
Combine the grated parmesan cheese, dried Italian herbs, paprika and garlic powder in a small bowl. Sprinkle the parmesan mixture evenly over each filet, dividing the mixture equally. Spread and gently pat down the mixture so it sticks to the fish.
Finally, place the tilapia onto the center rack and bake at 425 degrees Fahrenheit for 12 – 15 minutes, or until the tilapia flakes easily with a fork.
Carefully remove from the oven and serve with lemon wedges if desired.
Parmesan Herb Tilapia
Ingredients
- 3-4 6 oz. tilapia fillets *see notes
- 1 tbsp olive oil or avocado oil *
- 1/3 cup grated parmesan cheese
- 2 tsp Italian seasoning *see notes
- 1/2 tsp garlic powder
- 1/2 tsp paprika
- salt and pepper to taste
Optional
- lemon wedges
Instructions
- Preheat oven to 425 degrees Fahrenheit. Lightly grease a 9×13 baking dish with nonstick spray or line a sheet pan with foil and spray for easy clean up.
- Place the tilapia fillets in a prepared baking dish or onto a foil lined baking sheet. Spray or brush the tilapia fillets with oil. Season the tilapia with salt and pepper.
- Combine the grated parmesan cheese, dried Italian herbs, paprika and garlic powder in a small bowl. Sprinkle the parmesan mixture evenly over each filet, dividing the mixture equally. Spread and gently pat down the mixture so it sticks to the fish.
- Place the tilapia onto the center rack and bake at 425 degrees Fahrenheit for 12 - 15 minutes, or until the tilapia flakes easily with a fork.
- Carefully remove from the oven and serve with lemon wedges if desired.
Notes
- I always use fresh fish. I am not a fan of frozen fish. However, you can use frozen tilapia as long as you thaw it first and pat dry prior to preparation.
- blend of dried Italian herbs - I used a blend of basil, thyme, oregano, rosemary and sage.
- I personally used a non-aerosol and propellant free avocado oil spray for even distribution and fewer calories. Avocado oil also has a higher smoke point. You can also just brush the tilapia fillets evenly with olive oil. Both methods work well.
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