Panko Encrusted Tilapia Fillets
Elevate your weeknight dinners with these irresistibly crispy Panko Encrusted Tilapia Fillets, a perfect blend of simplicity and gourmet flavor. Coated in a seasoned mix of golden panko breadcrumbs, garlic powder, and paprika, each fillet boasts a satisfying crunch while remaining tender and flaky on the inside. With just 15 minutes of prep and a quick bake in the oven, this recipe is a healthier alternative to frying that doesn’t skimp on texture or taste. Serve these golden fillets with a squeeze of fresh lemon and a sprinkle of parsley for a vibrant finishing touch, making them an ideal dish for everything from family dinners to sophisticated gatherings. Whether you're a seafood enthusiast or looking for an easy high-protein option, these tilapia fillets are guaranteed to become a new favorite. Perfectly baked, full of flavor, and ready in 30 minutes—what’s not to love?
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 1 cup Panko breadcrumbs
- 0.5 cup All-purpose flour
- 2 large Eggs
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Olive oil or cooking spray
- 4 pieces Lemon wedges
- 1 tablespoon Fresh parsley (optional, for garnish)
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it with olive oil or cooking spray.
In a shallow dish, mix the panko breadcrumbs, garlic powder, paprika, salt, and black pepper.
In another shallow dish, place the all-purpose flour.
In a third shallow dish, beat the eggs until smooth.
Take each tilapia fillet and pat it dry with paper towels.
Dredge the first fillet in the flour, ensuring it is coated evenly, and shake off any excess.
Dip the floured fillet into the beaten eggs, letting the excess drip off.
Press the fillet firmly into the panko mixture, coating it completely. Repeat with the remaining fillets.
Place the coated fillets on the prepared baking sheet in a single layer.
Drizzle the fillets with olive oil or lightly spray with cooking spray to help them crisp up in the oven.
Bake the fillets for 12-15 minutes, turning them over halfway through cooking, until the breading is golden brown and the fish flakes easily with a fork.
Remove the tilapia from the oven and garnish with chopped fresh parsley if desired.
Serve immediately with lemon wedges on the side for squeezing over the fish.
Nutrition Facts
Calories |
372 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.7 g | 15% | |
| Saturated Fat | 2.3 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 143 mg | 48% | |
| Sodium | 795 mg | 35% | |
| Total Carbohydrate | 38.1 g | 14% | |
| Dietary Fiber | 2.9 g | 10% | |
| Total Sugars | 3.3 g | ||
| Protein | 28.3 g | 57% | |
| Vitamin D | 0.5 mcg | 3% | |
| Calcium | 61 mg | 5% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 503 mg | 11% | |
*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.
