Baked Parmesan Crusted Tilapia with Lemon Rice
15min
15min
4
380
Chef's Note
For the crispiest crust, make sure to pat the tilapia completely dry before coating. If cooking for picky eaters, you can reduce the lemon flavor in the rice and serve extra lemon wedges on the side for adults who prefer a stronger citrus taste. The fish can also be prepared ahead of time and refrigerated before baking to save time during dinner prep.
Tags
Ingredients
4 fillets (about 6 oz each) tilapia fillets
1/2 cup grated Parmesan cheese
1/2 cup panko breadcrumbs
1 teaspoon dried Italian herbs
1/2 teaspoon garlic powder
1/4 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons olive oil
1 whole lemon
1 cup white rice
2 cups chicken broth
1 tablespoon butter
2 tablespoons fresh parsley
Instructions
- 1
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper or lightly grease it.
- 2
In a shallow bowl, combine the Parmesan cheese, panko breadcrumbs, Italian herbs, garlic powder, paprika, salt, and pepper.
- 3
Pat the tilapia fillets dry with paper towels and brush both sides with olive oil.
- 4
Press each fillet into the Parmesan mixture, coating both sides evenly, then place on the prepared baking sheet.
- 5
Bake for 12-15 minutes until the fish is opaque and flakes easily with a fork, and the crust is golden brown.
- 6
While the fish is baking, rinse the rice under cold water until the water runs clear.
- 7
In a medium saucepan, bring the chicken broth to a boil. Add the rice, reduce heat to low, cover, and simmer for about 15 minutes until the liquid is absorbed.
- 8
Zest the lemon and set aside. Cut the lemon in half - squeeze juice from half the lemon and slice the other half for garnish.
- 9
When the rice is done, fluff with a fork and stir in the butter, lemon zest, 1 tablespoon of lemon juice, and chopped parsley. Season with salt to taste.
- 10
Serve each tilapia fillet with a portion of lemon rice and garnish with lemon slices and additional parsley if desired.
Nutrition Information (per serving)
380
32g
35g
12g
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