Parmesan Puffed Tilapia
Elevate your weeknight dinner game with this irresistible Parmesan Puffed Tilapia recipe, a delightful fusion of creamy and crispy textures that will leave your taste buds singing. Featuring tender tilapia fillets coated in a rich Parmesan and Greek yogurt topping, seasoned with garlic, onion powder, and a touch of paprika for a flavorful kick. To top it off, a layer of golden, olive-oil-kissed panko breadcrumbs creates a perfectly puffed and crunchy crust. Ready in just 35 minutes, this easy baked tilapia is a healthy, protein-packed option that’s both elegant enough for entertaining and quick enough for busy weeknights. Serve it with a squeeze of fresh lemon juice and a sprinkle of parsley for a vibrant finish, paired with roasted vegetables, rice, or a crisp salad for a complete meal.
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 1 cup Parmesan cheese, grated
- 1 cup Plain Greek yogurt
- 1 piece Egg, large
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.5 teaspoon Fresh ground black pepper
- 1 tablespoon Lemon juice
- 0.5 cup Panko breadcrumbs
- 1 tablespoon Olive oil
- 2 tablespoons Fresh parsley, chopped (optional for garnish)
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it.
Pat the tilapia fillets dry with paper towels and place them on the prepared baking sheet.
In a medium bowl, whisk together the Greek yogurt, grated Parmesan cheese, egg, garlic powder, onion powder, paprika, salt, black pepper, and lemon juice until well combined.
In a separate small bowl, mix the panko breadcrumbs with the olive oil until the breadcrumbs are lightly coated and golden in appearance.
Spread the Parmesan-yogurt mixture evenly over each fillet, ensuring it forms a thick coating.
Sprinkle the oiled panko breadcrumbs generously over the top of each coated fillet to create a crispy crust.
Bake in the preheated oven for 18-20 minutes, or until the tilapia is cooked through and flakes easily with a fork. The crust should be puffed and golden brown.
Remove the baking sheet from the oven and let the fillets rest for a minute or two.
Garnish with freshly chopped parsley (if desired) and serve immediately with lemon wedges or your favorite side dish.
Nutrition Facts
Calories |
326 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.1 g | 17% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 118 mg | 39% | |
| Sodium | 787 mg | 34% | |
| Total Carbohydrate | 15.4 g | 6% | |
| Dietary Fiber | 1.1 g | 4% | |
| Total Sugars | 3.9 g | ||
| Protein | 38.3 g | 77% | |
| Vitamin D | 0.3 mcg | 1% | |
| Calcium | 331 mg | 25% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 484 mg | 10% | |
*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.
