Herb Crusted Tilapia
Elevate your seafood game with this Herb Crusted Tilapia, a dish that combines crispy textures with fresh, herbaceous flavors. Featuring tender tilapia fillets enrobed in a golden panko-Parmesan crust infused with parsley, thyme, and dill, this quick and easy recipe is perfect for weeknight dinners or special occasions. A hint of garlic adds depth, while a spritz of lemon brightens every bite. Skillfully pan-seared to lock in flavor, then finished in the oven for the perfect flaky finish, this dish cooks in just 10 minutes and pairs beautifully with simple sides like roasted vegetables or a crisp green salad. With easy prep, restaurant-quality results, and a healthful twist, this recipe is a standout way to enjoy baked herb-crusted fish.
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 1 cup Panko breadcrumbs
- 0.5 cup Grated Parmesan cheese
- 2 tablespoons Chopped fresh parsley
- 1 tablespoon Chopped fresh thyme
- 1 tablespoon Chopped fresh dill
- 1 teaspoon Garlic powder
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 large Eggs
- 0.5 cup All-purpose flour
- 3 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.
In a shallow bowl, combine the panko breadcrumbs, grated Parmesan cheese, parsley, thyme, dill, garlic powder, salt, and black pepper. Mix well to ensure the seasonings are evenly distributed.
In another shallow bowl, beat the eggs until smooth. In a third shallow bowl, place the flour.
Pat the tilapia fillets dry with paper towels. Lightly season both sides of the fillets with a pinch of salt and pepper.
Dredge each fillet in the flour, shaking off any excess. Dip it into the beaten eggs, allowing the excess egg to drip off, and then press it into the breadcrumb mixture to coat both sides evenly.
Heat the olive oil in a large non-stick skillet over medium heat. Once the oil is hot, add the crusted fillets in batches, cooking for 1-2 minutes on each side or until the crust becomes golden brown.
Transfer the seared fillets to the prepared baking sheet and bake in the preheated oven for 5-7 minutes, or until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
Remove the fillets from the oven and let them rest for 1-2 minutes. Serve immediately with lemon wedges on the side for squeezing over the top.
Nutrition Facts
Calories |
1641 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 76.9 g | 99% | |
| Saturated Fat | 21.8 g | 109% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 640 mg | 213% | |
| Sodium | 3761 mg | 164% | |
| Total Carbohydrate | 92.3 g | 34% | |
| Dietary Fiber | 5.4 g | 19% | |
| Total Sugars | 5.1 g | ||
| Protein | 147.1 g | 294% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 631 mg | 49% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 1976 mg | 42% | |
*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.
