Name: Parmesan Crusted Tilapia
Ingredients: Tilapia Fillets: 1.5 pounds, about 4-6 fillets – The star of the dish, providing a mild and flaky white fish base. Ensure they are thawed if frozen and patted dry for optimal crust adhesion.; Grated Parmesan Cheese: 1 cup, finely grated – This is the key ingredient for the flavorful and crispy crust. Freshly grated Parmesan is recommended for the best taste and texture, but pre-grated will also work in a pinch.; Breadcrumbs: 1/2 cup, plain breadcrumbs or panko breadcrumbs – Breadcrumbs add bulk and crispiness to the Parmesan crust. Panko breadcrumbs will result in a more textured and crunchy crust, while plain breadcrumbs offer a finer, more uniform coating.; Butter: 4 tablespoons, melted – Melted butter helps bind the breadcrumb mixture together, adds richness and flavor, and aids in browning and crisping up the crust in the oven or pan.; Lemon Juice: 2 tablespoons, freshly squeezed – Lemon juice brightens the flavor of the fish and complements the richness of the Parmesan. Freshly squeezed is always preferred for the best flavor.; Garlic Powder: 1 teaspoon – Garlic powder adds a savory depth to the crust, enhancing the overall flavor profile.; Paprika: 1/2 teaspoon, sweet or smoked paprika – Paprika adds a subtle smoky or sweet note and a beautiful color to the crust. Smoked paprika will impart a deeper, more robust flavor.; Dried Parsley: 1 tablespoon, finely chopped – Dried parsley adds a touch of herbaceous freshness and visual appeal to the crust. Fresh parsley can also be used, but dried parsley holds up better in the oven.; Salt: 1/2 teaspoon, or to taste – Enhances the flavors of all the ingredients and seasons the fish and crust.; Black Pepper: 1/4 teaspoon, freshly ground, or to taste – Adds a subtle spice and enhances the overall flavor profile.; Olive Oil (optional): 1 tablespoon, for greasing the baking dish or skillet – Prevents the tilapia from sticking to the baking dish or skillet and adds a touch of healthy fat.

Ingredients

Tilapia Fillets: 1.5 pounds, about 4-6 fillets – The star of the dish, providing a mild and flaky white fish base. Ensure they are thawed if frozen and patted dry for optimal crust adhesion.
Grated Parmesan Cheese: 1 cup, finely grated – This is the key ingredient for the flavorful and crispy crust. Freshly grated Parmesan is recommended for the best taste and texture, but pre-grated will also work in a pinch.
Breadcrumbs: 1/2 cup, plain breadcrumbs or panko breadcrumbs – Breadcrumbs add bulk and crispiness to the Parmesan crust. Panko breadcrumbs will result in a more textured and crunchy crust, while plain breadcrumbs offer a finer, more uniform coating.
Butter: 4 tablespoons, melted – Melted butter helps bind the breadcrumb mixture together, adds richness and flavor, and aids in browning and crisping up the crust in the oven or pan.
Lemon Juice: 2 tablespoons, freshly squeezed – Lemon juice brightens the flavor of the fish and complements the richness of the Parmesan. Freshly squeezed is always preferred for the best flavor.
Garlic Powder: 1 teaspoon – Garlic powder adds a savory depth to the crust, enhancing the overall flavor profile.
Paprika: 1/2 teaspoon, sweet or smoked paprika – Paprika adds a subtle smoky or sweet note and a beautiful color to the crust. Smoked paprika will impart a deeper, more robust flavor.
Dried Parsley: 1 tablespoon, finely chopped – Dried parsley adds a touch of herbaceous freshness and visual appeal to the crust. Fresh parsley can also be used, but dried parsley holds up better in the oven.
Salt: 1/2 teaspoon, or to taste – Enhances the flavors of all the ingredients and seasons the fish and crust.
Black Pepper: 1/4 teaspoon, freshly ground, or to taste – Adds a subtle spice and enhances the overall flavor profile.
Olive Oil (optional): 1 tablespoon, for greasing the baking dish or skillet – Prevents the tilapia from sticking to the baking dish or skillet and adds a touch of healthy fat.

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Instructions

Preheat and Prepare: Begin by preheating your oven to 400°F (200°C). If you are pan-frying, you can skip this step for now. Lightly grease a baking dish or skillet with olive oil or cooking spray to prevent sticking. This step is crucial for ensuring the tilapia doesn’t adhere to the pan and cooks evenly.
Prepare the Tilapia: Pat the tilapia fillets dry with paper towels. Removing excess moisture is key to achieving a crispy crust. Excess moisture will steam the fish rather than allowing the crust to become golden and crunchy. Place the dried fillets in the prepared baking dish or skillet in a single layer, ensuring they are not overcrowded for even cooking.
Mix the Crust Ingredients: In a medium-sized bowl, combine the grated Parmesan cheese, breadcrumbs, melted butter, lemon juice, garlic powder, paprika, dried parsley, salt, and black pepper. Mix thoroughly with a fork or spoon until all ingredients are well combined and the mixture resembles damp sand. The melted butter will help bind the dry ingredients together, creating a cohesive crust mixture.
Coat the Tilapia: Evenly distribute the Parmesan cheese mixture over the top of each tilapia fillet. Gently press the mixture onto the fish to ensure it adheres well. You want to create a generous and even layer of the crust over each fillet. This coating is what will transform into a delicious, crispy crust during cooking.
Bake or Pan-Fry (Oven Method): If baking, place the baking dish in the preheated oven and bake for 12-15 minutes, or until the tilapia is cooked through and the Parmesan crust is golden brown and crispy. The cooking time may vary slightly depending on the thickness of the fillets and your oven. The fish is cooked through when it flakes easily with a fork and is no longer translucent.
Bake or Pan-Fry (Pan-Fry Method): If pan-frying, heat a tablespoon of olive oil or butter in a large skillet over medium-high heat. Once the skillet is hot, carefully place the coated tilapia fillets in the skillet, ensuring not to overcrowd the pan. Cook for 3-4 minutes per side, or until the crust is golden brown and crispy and the fish is cooked through. Be careful not to burn the crust; adjust the heat if necessary. Pan-frying creates a very crispy crust and is a quicker cooking method than baking.
Check for Doneness: To ensure the tilapia is cooked through, gently flake a fillet with a fork. The fish should be opaque and flake easily. The internal temperature of cooked fish should reach 145°F (63°C). Avoid overcooking, as tilapia can become dry if cooked for too long.
Serve Immediately: Once cooked, carefully remove the Parmesan Crusted Tilapia from the oven or skillet. Serve immediately while it’s hot and the crust is at its crispiest. Garnish with a fresh lemon wedge and a sprinkle of fresh parsley (optional) for added flavor and visual appeal.

Nutrition

Serving Size: one normal portion
Calories: 300
Sodium: 500
Fat: 15
Saturated Fat: 8
Protein: 35