Panko Tilapia

Nutriscore Rating: 74/100

Crispy, golden, and irresistibly flavorful, Panko Tilapia is a perfectly baked seafood dish that's both healthy and satisfying. This recipe features tender tilapia fillets coated in a crunchy blend of panko breadcrumbs, grated Parmesan, and bold seasonings like garlic powder and paprika, delivering a burst of flavor with every bite. Lightly drizzled with olive oil and baked to perfection, this dish achieves a delightful crunch without the need for deep frying. Ready in just 25 minutes, it's an easy and family-friendly option for busy weeknights. Serve with fresh lemon wedges to elevate the flavors and pair it with your favorite sides for a complete, restaurant-quality meal at home. Whether you're looking for a quick dinner idea or a nutritious seafood recipe, this Panko Tilapia promises to impress!

Recipe Information

• Prep Time: 15 min
• Cook Time: 12 min
• Total Time: 27 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

11 items

• 4 pieces Tilapia fillets
• 1 cup Panko breadcrumbs
• 0.25 cup Parmesan cheese, grated
• 1 teaspoon Garlic powder
• 1 teaspoon Paprika
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 pieces Eggs
• 0.5 cup All-purpose flour
• 3 tablespoons Olive oil
• 4 pieces Lemon wedges, for serving

📝 Instructions

12 steps

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it with cooking spray.

2. In a shallow bowl, combine the panko breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, and black pepper. Mix well.

3. In a second shallow bowl, beat the eggs until smooth.

4. In a third shallow bowl, place the all-purpose flour.

5. Pat the tilapia fillets dry with a paper towel. Dredge each fillet in the flour, shaking off any excess.

6. Dip the floured fillet into the beaten eggs, ensuring it is fully coated.

7. Press the fillet gently into the panko mixture, coating both sides evenly and pressing to adhere the breadcrumbs.

8. Place the coated fillets on the prepared baking sheet.

9. Drizzle the olive oil evenly over the breaded fillets to help them crisp up while baking.

10. Bake the fillets in the preheated oven for 10-12 minutes, or until the fish is cooked through, opaque, and flakes easily with a fork. If desired, broil for the last 2 minutes to achieve a golden-brown crust.

11. Remove the fillets from the oven and let them rest for a minute before serving.

12. Serve the panko tilapia hot with lemon wedges on the side.

Nutrition Facts

1 serving (275.3g)

Calories		440
% Daily Value*
Total Fat		16.8 g	22%
	Saturated Fat	3.9 g	19%
	Polyunsaturated Fat	0.0 g
Cholesterol		148 mg	49%
Sodium		639 mg	28%
Total Carbohydrate		44.0 g	16%
	Dietary Fiber	5.5 g	20%
	Total Sugars	6.6 g
Protein		31.1 g	62%
Vitamin D		0.5 mcg	3%
Calcium		154 mg	12%
Iron		3.3 mg	18%
Potassium		655 mg	14%

*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.

Source of Calories

Fat: 603 cal (33.4%%)

Protein: 495 cal (27.5%%)

Carbs: 706 cal (39.1%%)