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Baked Parmesan Crusted Tilapia with Roasted Asparagus

Baked Parmesan Crusted Tilapia with Roasted Asparagus

Dinner

4.0

(1 reviews)

Prep Time
25min
Cook Time
35min
Servings
4
Calories
788
Chef's Note

For the crispiest crust on your tilapia, make sure to pat the fillets completely dry before coating. You can also place the breaded fillets in the refrigerator for 15 minutes before baking to help the coating adhere better. If you prefer a more golden crust, you can broil the fish for the final 1-2 minutes of cooking time, but watch carefully to prevent burning.

Tags
high-protein
seafood
tilapia
baked
parmesan
asparagus
dinner
fish
Ingredients

  • 48 oz tilapia fillets

  • 1.5 cups grated Parmesan cheese

  • 1 cup panko breadcrumbs

  • 1/2 cup almond flour

  • 2 tablespoons dried Italian herbs

  • 1 tablespoon garlic powder

  • 2 teaspoons paprika

  • 2 teaspoons salt

  • 1 teaspoon black pepper

  • 3 large eggs

  • 2 tablespoons dijon mustard

  • 6 tablespoons olive oil

  • 2 whole lemon

  • 2 pounds fresh asparagus

  • 2 cups cherry tomatoes

  • 4 tablespoons butter

  • 1/4 cup fresh parsley

  • 2 tablespoons fresh thyme

  • 2 tablespoons capers

  • 1/4 cup white wine

Instructions
  • 1

    Preheat your oven to 425°F (220°C). Line two baking sheets with parchment paper.

  • 2

    Wash and trim 2 pounds of asparagus by snapping off the woody ends. Pat dry with paper towels.

  • 3

    Place the asparagus on one of the prepared baking sheets. Drizzle with 2 tablespoons of olive oil, season with salt and pepper, and toss to coat evenly. Arrange in a single layer.

  • 4

    Wash and halve 2 cups of cherry tomatoes. Add them to the baking sheet with the asparagus, spacing them evenly.

  • 5

    In a shallow dish, combine 1.5 cups of grated Parmesan cheese, 1 cup of panko breadcrumbs, 1/2 cup of almond flour, 2 tablespoons of dried Italian herbs, 1 tablespoon of garlic powder, 2 teaspoons of paprika, 1 teaspoon of salt, and 1 teaspoon of black pepper. Mix well.

  • 6

    In another shallow dish, whisk together 3 large eggs and 2 tablespoons of Dijon mustard until well combined.

  • 7

    Pat 48 oz of tilapia fillets dry with paper towels. Season both sides with salt and pepper.

  • 8

    Dip each tilapia fillet into the egg mixture, allowing excess to drip off, then coat thoroughly in the Parmesan mixture, pressing gently to adhere.

  • 9

    Place the coated fillets on the second prepared baking sheet. Drizzle or spray the tops with 2 tablespoons of olive oil.

  • 10

    Place both baking sheets in the preheated oven. Bake the asparagus and tomatoes for 15-20 minutes until tender and slightly caramelized. Bake the tilapia for 15-18 minutes until the crust is golden and the fish flakes easily with a fork.

  • 11

    While everything is baking, prepare the lemon butter sauce. Zest and juice 1 lemon into a small saucepan.

  • 12

    Add 4 tablespoons of butter, 2 tablespoons of capers, 1/4 cup of white wine, and 2 tablespoons of fresh thyme to the saucepan. Heat over medium-low heat until the butter is melted and the sauce is warm.

  • 13

    Slice the remaining lemon into wedges for serving.

  • 14

    Once everything is cooked, transfer the tilapia fillets to serving plates. Arrange the roasted asparagus and tomatoes alongside.

  • 15

    Drizzle the lemon butter sauce over the fish and vegetables. Garnish with 1/4 cup of chopped fresh parsley and serve with lemon wedges.

Nutrition Information (per serving)
788
Calories
79g
Protein
40g
Carbs
35g
Fat
Reviews (1)
SH.
Stevie H.
9/7/2025

4/5