Baked Parmesan Crusted Tilapia
10min
15min
3
320
Chef's Note
For extra crispy fish, you can broil for the last 1-2 minutes of cooking time, but watch carefully to prevent burning. The parchment paper helps prevent sticking and makes cleanup much easier.
Tags
Ingredients
3 fillets (6 oz each) tilapia fillets
1/2 cup grated Parmesan cheese
1/4 cup plain breadcrumbs
1 tablespoon dried parsley
1/2 teaspoon garlic powder
1/2 teaspoon lemon pepper seasoning
2 tablespoons olive oil
1 whole lemon
3 cups broccoli florets
1/2 teaspoon salt
1/4 teaspoon black pepper
Instructions
- 1
Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper or lightly grease it with cooking spray.
- 2
Rinse the tilapia fillets under cold water and pat them completely dry with paper towels.
- 3
In a shallow bowl, mix together 1/2 cup grated Parmesan cheese, 1/4 cup breadcrumbs, 1 tablespoon dried parsley, 1/2 teaspoon garlic powder, and 1/2 teaspoon lemon pepper seasoning.
- 4
Brush both sides of each tilapia fillet with olive oil, then season with salt and pepper.
- 5
Press each fillet into the Parmesan mixture, coating both sides evenly. Place the coated fillets on the prepared baking sheet.
- 6
Wash the broccoli florets and cut any larger pieces into bite-sized pieces.
- 7
Arrange the broccoli florets around the fish on the baking sheet. Drizzle with 1 tablespoon olive oil and season with salt and pepper.
- 8
Cut the lemon in half. Squeeze juice from half the lemon over the fish and broccoli, then slice the remaining half into rounds and place on top of the fish.
- 9
Bake in the preheated oven for 12-15 minutes, or until the fish flakes easily with a fork and the coating is golden brown.
- 10
Serve each tilapia fillet with a portion of roasted broccoli on the side.
Nutrition Information (per serving)
320
38g
12g
14g
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