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Herb-Crusted Baked Tilapia with Lemon Butter Sauce

Herb-Crusted Baked Tilapia with Lemon Butter Sauce

Dinner
Prep Time
15min
Cook Time
25min
Servings
4
Calories
325
Chef's Note

For the best herb crust, make sure your herbs are completely dry before processing. If you don't have fresh herbs, you can substitute with dried herbs at a ratio of 1:3 (1 teaspoon dried for 1 tablespoon fresh), but the fresh herbs really make this dish shine. The fish is done when it reaches an internal temperature of 145°F and flakes easily with a fork.

Tags
fish
tilapia
baked
herb-crusted
lemon
dinner
seafood
quick
healthy
weeknight
Ingredients

  • 4 fillets (about 6 oz each) tilapia fillets

  • 1 cup panko breadcrumbs

  • 1/4 cup fresh parsley

  • 1 tablespoon fresh thyme leaves

  • 1 tablespoon fresh dill

  • 1 tablespoon lemon zest

  • 1 teaspoon garlic powder

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

  • 2 tablespoons olive oil

  • 2 tablespoons Dijon mustard

  • 4 tablespoons unsalted butter

  • 2 cloves garlic cloves

  • 3 tablespoons lemon juice

  • 2 tablespoons white wine

  • 1 tablespoon capers

  • 2 tablespoons fresh parsley for garnish

  • 1 lemon lemon wedges

Instructions
  • 1

    Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

  • 2

    Pat 4 tilapia fillets dry with paper towels and place them on the prepared baking sheet.

  • 3

    In a food processor, combine 1 cup panko breadcrumbs, 1/4 cup fresh parsley, 1 tablespoon fresh thyme, 1 tablespoon fresh dill, 1 tablespoon lemon zest, 1 teaspoon garlic powder, 1 teaspoon salt, and 1/2 teaspoon black pepper. Pulse until herbs are finely chopped and mixed with breadcrumbs.

  • 4

    Transfer the herb mixture to a shallow dish and stir in 2 tablespoons olive oil until the mixture is slightly moistened.

  • 5

    Brush each tilapia fillet with 2 tablespoons Dijon mustard, spreading it evenly over the top of each fillet.

  • 6

    Press the herb-breadcrumb mixture onto the mustard-coated side of each fillet, ensuring an even coating.

  • 7

    Bake in the preheated oven for 12-15 minutes, or until the fish flakes easily with a fork and the crust is golden brown.

  • 8

    While the fish is baking, prepare the lemon butter sauce. Mince 2 garlic cloves.

  • 9

    In a small saucepan over medium heat, melt 4 tablespoons unsalted butter. Add the minced garlic and sauté for 30 seconds until fragrant.

  • 10

    Add 3 tablespoons lemon juice, 2 tablespoons white wine, and 1 tablespoon capers to the saucepan. Simmer for 2-3 minutes until slightly reduced.

  • 11

    Remove the sauce from heat and keep warm until the fish is ready.

  • 12

    Once the fish is done, carefully transfer each fillet to a serving plate.

  • 13

    Spoon the warm lemon butter sauce over each fillet, garnish with 2 tablespoons fresh parsley, and serve with lemon wedges on the side.

Nutrition Information (per serving)
325
Calories
32g
Protein
12g
Carbs
18g
Fat
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