Parmesan Crusted Tilapia Fillets Recipe

Name: Parmesan Crusted Tilapia Fillets
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4
Ingredients: 0.75 cup grated Parmesan cheese; 1 tablespoon chopped fresh parsley; 2 teaspoons paprika; salt and ground black pepper to taste; 4 tilapia fillets; 1 drizzle olive oil

Cook Time: 10 minutes

Servings: 4

Ingredients

cup grated Parmesan cheese
1 tablespoon chopped fresh parsley
2 teaspoons paprika
Salt and ground black pepper to taste
4 tilapia fillets
1 drizzle of olive oil

Directions

Preheat the oven to 400F (200C). Line a baking sheet with aluminum foil for easy cleanup.
In a shallow dish, whisk together the Parmesan cheese, parsley, paprika, salt, and black pepper.
Coat each tilapia fillet with a light drizzle of olive oil, then press the fillets into the Parmesan cheese mixture, ensuring they are well-coated on both sides.
Place the coated fillets on the prepared baking sheet, ensuring they are evenly spaced out.
Bake in the preheated oven for 10 to 12 minutes, or until the fish flakes easily with a fork.

Nutrition Facts (per serving)

Calories	9g Fat	1g Carbs	29g Protein
210	12% Daily Value	0% Daily Value	58% Daily Value

Additional Nutritional Information:

Total Fat: 9g (12% DV)
Saturated Fat: 3g (17% DV)
Cholesterol: 54mg (18% DV)
Sodium: 280mg (12% DV)
Total Carbohydrate: 1g (0% DV)
Dietary Fiber: 1g (2% DV)
Vitamin C: 4mg (4% DV)
Calcium: 205mg (16% DV)
Iron: 1mg (4% DV)
Potassium: 506mg (11% DV)

This Parmesan Crusted Tilapia Fillet recipe is an easy-to-make dish that combines the delicate flavor of tilapia with the rich taste of Parmesan cheese. This quick meal is baked to perfection with a crispy, flavorful crust. Ideal for a family dinner, this recipe is not only delicious but also healthy and low-carb.

History of Parmesan Crusted Tilapia

The origin of Parmesan-crusted fish can be traced back to traditional Italian cooking, where Parmesan cheese is often used to add richness to various dishes. While Parmesan is often paired with hearty pastas, its use in crusting fish likely evolved in the U.S. as a way to infuse more flavor into lighter fish fillets like tilapia. Tilapia, known for its mild flavor, serves as an ideal base to showcase the depth of Parmesan, making this dish a popular choice among seafood lovers.

Regional Variations

Parmesan-crusted fish is popular in American cuisine, particularly in regions close to large bodies of water where fresh fish is abundant. In coastal areas like the Gulf of Mexico or the Pacific Northwest, fish like tilapia, snapper, or cod are often used for this dish. In some regions, people may add a breadcrumb coating for added crunch, or infuse the crust with additional spices, herbs, and even garlic powder to adjust the flavor profile.

Differences from Similar Dishes

While Parmesan-crusted tilapia shares similarities with other crusted fish recipes, such as the classic breadcrumb-crusted fish or even fried fish fillets, it stands out due to the absence of heavy breading. The Parmesan coating provides a cheesy, savory crunch without the carbs typically associated with breadcrumb coatings. Furthermore, this dish is often baked rather than fried, making it a healthier alternative to other similar recipes.

Where Is It Typically Served?

This dish is often served as a main course at casual and semi-formal gatherings. It pairs wonderfully with a variety of side dishes such as roasted vegetables, mashed potatoes, or a fresh salad. It is also a great option for those following low-carb diets, as it is light yet satisfying. In restaurants, it is frequently featured in the "healthy" or "light" sections of the menu, as it offers a combination of flavors without being too heavy.

Fun Facts

Parmesan cheese, known as "Parmigiano Reggiano" in Italy, has been made for over 800 years in the Emilia-Romagna region of Italy.
Tilapia is one of the most commonly farmed fish worldwide due to its fast growth rate and mild flavor, making it a popular choice for a variety of recipes.
Tilapia is often referred to as "the chicken of the sea" due to its mild flavor and versatility in cooking.
This dish is often recommended for people on low-carb or keto diets because it provides a good amount of protein while keeping carbohydrates to a minimum.

Overall, Parmesan-crusted tilapia fillets are a fantastic, easy-to-make dish that combines the benefits of healthy fish with the indulgence of Parmesan. Whether for a weeknight dinner or a special meal, its a flavorful and satisfying choice that everyone can enjoy!

FAQ about Parmesan Crusted Tilapia Fillets Recipe

Yes, you can prepare the fillets with the Parmesan coating up to 2 hours in advance. Keep them covered in the refrigerator until ready to bake. Avoid coating too far in advance as the cheese may release moisture and affect the crust.

Store cooked tilapia in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven at 300°F (150°C) to avoid drying out the fish and to preserve the Parmesan crust.

Raw coated fillets can be frozen for up to 1 month. Freeze individually on a tray before transferring to a freezer bag. Cooked fillets are best eaten fresh but can be frozen for up to 1 month; reheat gently to maintain texture.

Yes, mild white fish like flounder, cod, or haddock work well. Adjust the baking time slightly depending on the thickness of the fillet.

Yes, ensure that the Parmesan cheese is gluten-free and avoid adding any breadcrumbs. If a slight crunch is desired, use crushed gluten-free crackers or pork rinds instead.

Use a light coating of olive oil, avoid adding extra moisture, and bake on a lined or lightly greased baking sheet. Broiling for 1–2 minutes at the end can help crisp the crust.

Yes, you can add garlic powder, smoked paprika, lemon zest, or herbs like thyme or basil. Some cooks also mix in a small amount of panko or bread crumbs for extra crunch.

No, dried parsley can be used. Use about 1 teaspoon of dried parsley in place of 1 tablespoon fresh. Fresh parsley will give a brighter flavor and appearance.

Serve immediately after baking with a squeeze of lemon juice. It pairs well with roasted vegetables, steamed greens, or a light salad.

Yes, thicker fillets may require 2–4 additional minutes. Bake until the fish flakes easily with a fork and reaches an internal temperature of 130–140°F (55–60°C).

Comments

whoshungry

10/06/2025 01:52:54 PM

I can't believe how good this was! Few ingredients, but it tastes like more time went into making it. Tilapia, by nature, can have a very muddy or earthy flavor if you're not used to it. I don't understand why the other reviewer blames that on the recipe! I would make this again. To avoid a soggy filet on the bottom, I flipped mine halfway through cooking. I also added a bit of garlic powder. I really like that it's low carb - perfect for my south beach diet. I served this with some grilled veggies.

Adam Nelson

08/15/2012 05:32:20 PM

Bro, I came for the recipe, stayed for the flavor.

di

03/17/2023 12:03:17 AM

The first time I made this I followed the directions to a tee and we thought it was good but could have used a bit more flavor. The next time I very lightly coated the fish with mayo before adding the parmesan mixture. I also added some garlic and substituted smoked paprika for regular. It was delicious! Baked a sheet pan of green beans, onions, and mushrooms at the same time. If you miss the crisp factor, bake for a minute or two less and place under the broiler until it's to your liking. Thanks for such a quick and easy dinner. It's a keeper!

Janet

12/15/2019 06:31:25 PM

After reading the reviews on this recipe I decided in order to have a crunchy crust, which I personally prefer, that while my oven was on preheat, and I prepared the coating, I brushed a cast iron griddle with olive oil and let it get hot. I also used Italian bread crumbs along with the other ingredients listed. I dropped the prepared fillets on the hot griddle and flipped once half way through the cook time. Absolutely delicious. This will be a keeper for me.

ShinyPlum2928

08/13/2024 11:26:50 PM

Delicious! I had flounder instead and cooked on the broil setting in instant pot air fryer. I turned halfway through cooking time (12 minutes total).

Eliut Garcia

10/16/2019 06:37:25 PM

Great recipe! I substituted the parsley with cilantro and the salt and pepper with “Adobo” All Purpose Seasoning and added four garlic cloves smashed in a mortar (pilón) to the mixed ingredients.

Lillian Anderson

03/24/2024 11:08:57 PM

This is a tasty and easy way to cook tilapia. I used smoked paprika. I added lemon juice when I rubbed in the olive oil and sprinkled the fish with salt and pepper before adding the Parmesan mixture. Then I squirted lemon juice on the fish before serving to brighten up the dish. There was little cleanup since I put aluminum foil in the pan as the recipe directed. It was more colorful and appetizing than plain tilapia.

Chantille

09/24/2021 01:45:27 PM

It was delicious! I marinated it in Tuscan Italian dressing overnight. I also added some Italian seasoned bread crumbs, used smoked paprika and left out the olive oil because of marinading in the dressing. I figured it already had olive oil. Baked them for 12 minutes.

Anne H

03/27/2025 10:05:06 PM

I used shredded Parmesan, added 2T bread crumbs, and 1/2 tsp garlic powder. Processed in the mini food processor to make a breading. I would cut the paprika back to 1tsp and leave out the salt. Parmesan is a salty cheese and no addition is necessary.

LLL

05/29/2020 08:04:09 PM

enjoy this recipe. I used 5 fillets. I coated them with egg white wash which I like/ less fat than olive oil then the breading. Breading is 1/4 c. shredded parmesan, 1/4 c grated parmesan, 1/4 c. bread crumbs and add spices, herbs. will add more herbs next time. and 1 t. garlic powder, will add 2 t. It took 14 minutes to bake. I also had roasted vegg in the oven so a great meal in 40 minutes from start to table. Great for me as I'm not the speediest.

TealParm1445

02/11/2024 05:35:50 PM

I have been making this for many years. Great recipe and easy to make. My ...go to.. change is that I use a mix of Mayonnaise and mustard instead of the olive oil to coat the fillet before adding the parmesan. It helps to keep from overcooking the fish. I like mine about 130 to 140 degrees.

Florence

06/30/2025 06:45:01 PM

What an amazing, flavorful recipe!

cheryl m

06/15/2025 11:21:35 PM

Tasty, will make again

Michelle Thompson

04/30/2025 02:01:59 AM

Made it after work and it totally hit the spot.

Dani S

04/21/2025 11:47:21 PM

I added some crushed spicy pork rinds for more of a breading.

Clark

02/18/2025 11:47:51 PM

A quick meal, light, nutritious, and tasty. Very easy.

Helen Taylor

01/30/2025 11:17:00 PM

Tastes like it took hours but it was quick.

Elizabeth

08/30/2024 10:56:42 PM

To cut the parmesan flavor down just a little and to add a bit of crunch I added panko bread crumbs 1/4th cup turned out GREAT!

annettegilliam47

07/09/2024 09:31:39 PM

I LOVE THIS! I turned them over to get both sides crusty. I made fish tacos with one and ate the other plain. Both will be regular meals. I cooked 20 minutes so they were crusty.

Nathan Young

06/04/2024 01:59:05 AM

Turned out perfectly on the first try.

Cook Time: 20 minutes

Parmesan Crusted Tilapia Fillets Recipe

Ingredients

Directions