Flakey, mild fish, coated in parmesan and cajun seasoning, this parmesan crusted tilapia is the perfect dinner for those on the fence about fish, AND those who love it! Low in fat, high in protein, perfect for those eating keto or low carb, yet amazing dished over rice–No joke, this is our family’s favorite baked tilapia recipe!
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Is tilapia a healthy fish to eat?
When considering tilapia nutrition, there’s a lot to take into account. Here are the facts:
- Macros: Tilapia is high in protein, low in fat, and has zero carbs per serving.
- Mercury: It’s also low in mercury, especially when compared to predatory fish (think swordfish, marlin, etc.).
- Farmed/wild caught: Wild caught tilapia is incredibly difficult (near impossible) to find. If you (like us, usually) only eat wild caught fish, feel free to substitute tilapia filets for your favorite mild tasting white fish, such as cod or haddock. If you’re okay with farmed fish, look for tilapia that’s been raised in the US, Canada, Ecuador, or Peru (see more deets here).
Looking for a super healthy alternative? Check out my parmesan crusted salmon, or one of my dozens of salmon recipes here.
Ingredients & Substitutions
As far as ingredients go, this baked tilapia recipe is as simple as they come. Here’s what you’ll want to collect, and some potential swaps to make parmesan crusted tilapia that’s unique to you:
- The coating: Parmesan, cajun seasoning, parsley, and black pepper. Feel free to use your favorite spice mix here–think taco or Italian seasoning.
- The fish: Skinless tilapia, or your favorite mild tasting white fish. Heck, this recipe would work with baked salmon, chicken, or parmesan crusted pork chops as well. (Psst–bake times will vary!)
How To Make Parmesan Crusted Tilapia
I love making this parmesan crusted tilapia on busy week nights, as it comes together in a snap–let your oven do all the heavy lifting!
- Mix the coating ingredients together in a bowl.
- Place tilapia on a rimmed baking sheet and sprinkle on top.
- Cover tilapia with shredded parm.
- Bake in preheated oven.
- Broil to crisp the cheese on top.
Storage, Reheating + Freezing
This baked tilapia recipe is best served fresh from the oven–this is when your tilapia will be the flakiest, and the parmesan will be the crispiest. But if you do have leftovers, here’s how to make the most of them:
- Store in an airtight container, make sure to store sliced green onions on the side to sprinkle on top before serving.
- Reheat in the oven set to 400 F, only as long as needed until the fish has warmed through.
- Freezing: I don’t recommend freezing this parmesan crusted tilapia, it’s best made/served fresh!
What To Serve With Baked Parmesan Crusted Tilapia
This is one of those baked tilapia recipes that doesn’t need much to be delicious. We love serving it…
- Over a bed of lightly dressed greens, like this fennel salad or this green bean salad.
- Or keep it cheesy with parmesan roasted broccoli or parmesan brussels sprouts.
- For a carb, consider toasted bread or rice.
More Delicious Fish Recipes
- Shrimp Carbonara
- Tuscan Salmon
- Stuffed Salmon
- Keto Clam Chowder
- Crab Stuffed Salmon
- Seared Scallops
- Baked Chilean Sea Bass
Parmesan Crusted Tilapia
Print Recipe Pin RecipeIngredients
- 3/4 cup Parmesan cheese grated
- 2 teaspoons cajun seasoning
- 1 tablespoon fresh parsley chopped
- 1/2 teaspoon black pepper
- 1 tablespoon olive oil
- 4 tilapia fillets
- 1/4 cup parmesan cheese shredded
To serve:
- lemon wedges
- green onions sliced
Instructions
- Preheat oven to 400 F and prep the top rack of your oven so it’s 8″ away from the bottom of the broiler. Option to line a rimmed baking sheet with foil for easy cleanup.
- In a small bowl, combine the grated Parmesan, cajun seasoning, parsley, and black pepper.
- Pat tilapia filets dry with paper towels, then brush one side with olive oil, and sprinkle with the parmesan combo. Press to adhere.
- Place tilapia on a rimmed baking sheet, and sprinkle the tops with shredded parmesan.
- Bake in preheated oven until the tilapia is cooked through (it’ll be opaque), about 10 minutes.
- Remove your baking sheet from the oven and set your broiler to high. Return the tilapia to the oven and continue to broil until the cheese crisps but doesn’t burn, about 3 minutes. Watch closely as your filets can burn at this temp.
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