Dijon Crusted Tilapia
Transform your weeknight dinners with this irresistibly crisp and flavorful Dijon Crusted Tilapia! This quick and easy fish dish combines tender tilapia fillets with a tangy Dijon mustard base, crowned with a golden, crunchy topping of Panko breadcrumbs and Parmesan cheese. Seasoned with hints of garlic, paprika, and a touch of olive oil, this recipe bakes to crispy perfection in just 15 minutes. Perfect for a light and healthy dinner, it pairs beautifully with fresh lemon wedges for a zesty finish. With minimal prep and maximum flavor, this oven-baked tilapia is a surefire hit for seafood lovers searching for a nutritious, gourmet-worthy meal.
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 3 tablespoons Dijon mustard
- 1 cup Panko breadcrumbs
- 0.25 cup Grated Parmesan cheese
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Paprika
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 2 tablespoons Olive oil
- 4 pieces Lemon wedges
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it with cooking spray.
Pat the tilapia fillets dry with paper towels and lay them flat on the prepared baking sheet.
In a small bowl, mix the Dijon mustard, garlic powder, paprika, salt, and black pepper to form a thick paste.
Using a spoon or pastry brush, evenly spread the Dijon mixture over the top of each tilapia fillet.
In another bowl, combine the Panko breadcrumbs, grated Parmesan cheese, and 1 tablespoon of olive oil. Stir until the mixture resembles coarse crumbs.
Sprinkle the breadcrumb mixture evenly over the mustard-coated fillets, pressing down gently to create a crust.
Drizzle the remaining 1 tablespoon of olive oil over the breadcrumb topping to ensure it browns during baking.
Bake in the preheated oven for 12-15 minutes, or until the tilapia is opaque and flakes easily with a fork, and the topping is golden brown.
Remove the fillets from the oven and let them rest for 2-3 minutes.
Serve hot, garnished with lemon wedges on the side for squeezing over the fish.
Nutrition Facts
Calories |
1152 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.8 g | 72% | |
| Saturated Fat | 12.4 g | 62% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 248 mg | 83% | |
| Sodium | 4301 mg | 187% | |
| Total Carbohydrate | 43.7 g | 16% | |
| Dietary Fiber | 3.3 g | 12% | |
| Total Sugars | 4.4 g | ||
| Protein | 119.7 g | 239% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 299 mg | 23% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 1599 mg | 34% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
