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Breaded Tilapia Parmesan

Breaded Tilapia parmesan is  a delicious high-​protein, low-​carb, low-​sugar recipe. We loved this fish with Black Rice Quinoa pea salad and broiled Sourdough French bread.

Tilapia is an easy fish to cook up for dinner. Baking Tilapia in the oven is a simple process that does not take very long. Tilapia is an easy fish fillet to work with. Breading the fish and adding parmesan helps add a delicious flavor and texture to the Tilapia filets.

We have put together a few key points to remember when cooking Tilapia. This dinner can be easily put together in under 30 minutes and provides a nice and healthy meal.

Breaded Tilapia Parmesan
Breaded Tilapia Parmesan

Do you Need to Rinse Tilapia Before Cooking?

You do not need to rinse Tilapia before cooking. It is recommended by the USDA to not wash any raw meat. There are harmful bacteria attached to raw meat that spread easily through the kitchen when rinsing. Researchers found that spray from washing spread up to 3 feet. This causes bad bacteria to cross contaminate clean kitchen surfaces.

Tilapia can go from the package to cooking. Always be careful when handling raw meat of any kind. Make sure you place it on clean surfaces and wash hands repeatedly. The harmful bacteria on the raw meat will be killed during the cooking process.

What does Tilapia Taste Like?

Tilapia is a mild flavored fish with a slightly sweet taste when cooked. Tilapia does not have a strong fishy taste. This fish can easily be flavored and cooked many different ways. The filets can be pan fried, oven baked, or even grilled.

Dress up Tilapia with a breading, or keep it simple with a fresh lemon sauce. Tilapia can be made a number of ways that help dress up its mild flavor profile.

Tilapia Raw Fish Filet

What Temperature Should Tilapia be Cooked at?

Tilapia can be cooked in the oven at 400 F for 15 minutes. The internal temperature of Tilapia needs to be 145 F in order to be considered fully cooked. The cooking temperature for pan frying Tilapia should be medium heat. To grill Tilapia set the temperature of the grill between 375-450 F. Some filets will take longer to cook than others depending on the size and thickness.

How Should Tilapia look when Cooked?

Tilapia filets should be white and opaque in color when cooked. Another way to tell if the filets are done is by sticking a fork into the thicker part of the filet. The filet should flake when the fork is slightly twisted. If the filet does not flake, it needs longer.

A meat thermometer can also be used. Tilapia should reach an internal temperature of 145 F when it is fully cooked. Place the thermometer into the thickest part of the fillet. Make sure the needle of the meat thermometer is pushed halfway down. Do not allow the thermometer to reach the pan, this can give you a false high temperature reading.

Do you Need to Flip Tilapia when Baking?

Tilapia does not need to be flipped while baking in the oven. The filets of a Tilapia fish are thin enough that they cook through evenly.

Breaded Tilapia Parmesan
Breaded Tilapia Parmesan

10 Delicious Side Options for Tilapia

  1. Cilantro Lime Rice
  2. Brown Rice and Quinoa Blend
  3. Lemon Butter Sauce
  4. Roasted Asparagus
  5. Roasted Vegetables
  6. Quinoa Salad
  7. Mediterranean Pasta Salad
  8. Garden Berry Salad
  9. Roasted Red Peppers
  10. Stuffed Mushrooms

Breaded Tilapia Parmesan Recipe:

  • Preheat oven to 400 degrees F.
  • Oil a shallow 13 x 9 baking dish with the avocado oil and oil the fish fillets thoroughly and set aside.
  • Put the croutons into a gallon zip lock bag and crush them in the bag with a rolling pin until a very fine texture.
  • Add mustard, dill, and parsley flakes to the crushed croutons and mix well.
  • Add the parmesan cheese to the crouton mixture and mix well.
  • Put a layer of the breading into the shallow baking pan.
  • Put the rest of the crushed crouton mixture on a large plate and dredge the fish through it. Now lay the fillets on the layer of breading in the baking pan.
  • Arrange the fish into one layer close together and pour the remaining breading evenly over the top of the fish.
  • Bake for 15 minutes or until the fish is white all the way through.
  • Serve with the lemon quarters

We have put together a printable recipe card so you can always have the recipe with you! Just hit the print button and save the recipe for the Breaded Tilapia Parmesan dinner.

Breaded Tilapia Parmesan
Yield: 4 servings

Breaded Tilapia Parmesan

Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes

Breaded Tilapia parmesan is  a delicious high-​protein, low-​carb, low-​sugar recipe. We loved this fish with Black Rice Quinoa pea salad and broiled Sourdough French bread.

Ingredients

  • 4 fresh tilapia fillets
  • 1 Cup focaccia croutons, crushed
  • 1 Cup fresh parmesan, grated
  • 1 tsp. dill
  • 1 Tablespoon parsley flakes
  • 1 tsp. dry mustard
  • Avocado oil for the fish and the pan
  • 1 Lemon, quartered

Instructions

  1. Preheat oven to 400 degrees F.
  2. Oil a shallow 13 x 9 baking dish with the avocado oil and oil the fish fillets thoroughly and set aside.
  3. Put the croutons into a gallon zip lock bag and crush them in the bag with a rolling pin until a very fine texture.
  4. Add mustard, dill, and parsley flakes to the crushed croutons and mix well.
  5. Add the parmesan cheese to the crouton mixture and mix well.
  6. Put a layer of the breading into the shallow baking pan.
  7. Put the rest of the crushed crouton mixture on a large plate and dredge the fish through it. Now lay the fillets on the layer of breading in the baking pan.
  8. Arrange the fish into one layer close together and pour the remaining breading evenly over the top of the fish.
  9. Bake for 15 minutes or until the fish is white all the way through.
  10. Serve with the lemon quarters

Nutrition Information

Yield

4

Serving Size

1

Amount Per Serving Calories 575Total Fat 21gSaturated Fat 7gTrans Fat 0gUnsaturated Fat 13gCholesterol 143mgSodium 928mgCarbohydrates 28gFiber 2gSugar 2gProtein 68g

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Dill Parmesan Breaded Tilapia-Pin Image
Tilapia is an easy fish to cook up for dinner. Baking Tilapia in the oven is a simple process that does not take very long. Tilapia is an easy fish fillet to work with. Breading the fish and adding parmesan helps add a delicious flavor and texture to the Tilapia filets.
Breaded Tilapia Parmesan

This recipe is included in Cooking on a Budget’s  Somethings Fishy and Your Going to Love it! Round up

Val - Corn, Beans, Pigs and Kids

Monday 2nd of March 2015

This looks delicious! I've pinned this for a meal hopefully next week!

homemadefoodjunkie

Monday 2nd of March 2015

Thank you Val! I'm so glad you stopped by. I'm excited to hear how you like this recipe!

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