Name: Parmesan Crusted Tilapia
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Ingredients: 6 5-oz Tilapia fillets; 1.5 tsp Garlic salt; 0.5 tsp Black pepper (optional); 0.333 cup Grated parmesan cheese; 2 tsp Dried oregano; 1 tsp Dried basil; 0.5 tsp Paprika; 0.25 cup Mayonnaise; 1 medium Lemon (optional; sliced into wedges); 2 cups Soft veggies of your choice (like asparagus, cherry tomatoes, zucchini, or green beans); 1 tbsp Olive oil; 0.25 tsp Sea salt; 0.25 tsp Black pepper

Introduction to Parmesan Crusted Tilapia

If you’re looking for a quick and delicious meal that never fails to impress, Parmesan Crusted Tilapia should be at the top of your list. This dish combines the delicate flavor of tilapia with a crunchy and cheesy parmesan crust, creating a delightful textural contrast that will have your taste buds singing.

What makes Parmesan Crusted Tilapia a must-try?

First and foremost, it's incredibly easy to make. With just 15 minutes from prep to plate, this recipe is perfect for those busy weeknights when you want something satisfying without spending hours in the kitchen. Plus, tilapia is a lean protein, making it a healthy option for any meal.

Beyond the health benefits, the flavors in this dish shine through. The garlic salt, dried herbs, and optional drizzle of lemon juice elevate the taste, while the parmesan cheese provides a savory richness. You can serve it alongside some seasonal veggies to make it a complete dinner, adding both color and nutrition to your plate.

So, whether you’re a culinary novice or looking to whip up something special without the fuss, Parmesan Crusted Tilapia is sure to become a staple in your cooking repertoire. Ready to dive in? Let’s get cooking!

Ingredients for Parmesan Crusted Tilapia

Essential ingredients for the dish

To create this savory Parmesan Crusted Tilapia, you'll need a few key ingredients that will make your dish shine. Here’s what you’ll want to gather:

Tilapia fillets: 6 (5 oz each) for a satisfying main
Garlic salt: 1 ½ tsp, adding flavor to your fish
Grated Parmesan cheese: ⅓ cup, crucial for that irresistible crust
Dried oregano and basil: 2 teaspoon and 1 teaspoon respectively, for an aromatic touch
Paprika: ½ tsp, enhancing color and taste
Mayonnaise: ¼ cup, helping the cheese adhere perfectly
Optional: Lemon slices for a fresh burst of flavor

Optional veggies to elevate your meal

Want to take your Parmesan Crusted Tilapia to the next level? Adding some veggies can turn this into a colorful, healthy sheet pan meal. Consider these soft options:

Asparagus: Tender and quick-cooking
Cherry tomatoes: Sweet bursts of flavor
Zucchini: Adds a mild crunch
Green beans: Perfect for a bit of pop

Drizzled with some olive oil and a sprinkle of sea salt and black pepper, these veggies will complement your fish beautifully! For more tips on veggie pairings, check out this guide to sheet pan dinners.

Preparing Parmesan Crusted Tilapia

Preparing Parmesan crusted tilapia is not just about following a recipe; it's an opportunity to create a delicious meal that can impress anyone, whether it’s a casual weeknight dinner or something special for friends. This dish is all about those crispy, cheesy flavors that come together beautifully. Let’s walk through the steps to make this tasty dish, ensuring you nail it every time!

Preheat and Prepare the Pan

Start by preheating your oven to 400 degrees Fahrenheit (204 degrees Celsius). It’s essential to get the oven ready before you start prepping your tilapia to ensure even cooking. While the oven heats, take a sheet pan and lightly grease it with your preferred cooking oil. This step will help the tilapia release easily once it’s baked and prevent sticking. If you’d like to elevate your meal, consider lining the pan with parchment paper for even easier cleanup!

Season the Tilapia Fillets

Once your pan is prepped, it's time to season those tilapia fillets. Arrange the fillets on the lined pan and sprinkle generously with 1 ½ teaspoons of garlic salt and ½ teaspoon of black pepper (if you’re using it). The seasoning not only enhances the natural flavor of the fish but also sets the foundation for that crispy crust we love. Let’s face it, who doesn’t want to start with perfectly seasoned fish?

Spread the Mayonnaise

Here comes the secret ingredient: mayonnaise. Grab a spoon and spread approximately 2 teaspoons of mayonnaise on each fillet. It might seem unconventional, but the mayo keeps the fish moist throughout baking and helps the parmesan crust adhere perfectly. Plus, it adds a touch of richness that elevates the dish.

Create the Parmesan Mixture

In a small bowl, combine ⅓ cup of grated parmesan cheese, 2 teaspoons of dried oregano, 1 teaspoon of dried basil, and ½ teaspoon of paprika. Mix these ingredients well. This flavorful blend will become the crunchy topping on your fillets, giving them that irresistible golden-brown crust. Sprinkle this mixture generously over the fillets—don’t be shy; you want that cheesy goodness!

Bake the Fish and Veggies

Finally, it’s time to bake. If you’re looking to make it a complete meal, consider adding 2 cups of your favorite soft veggies—like asparagus or cherry tomatoes—around the fish. Drizzle them lightly with olive oil, season with sea salt and black pepper, and place everything in the oven. Bake for 10-12 minutes, or until the fish flakes easily with a fork and the parmesan is beautifully golden. The aroma wafting through your kitchen will be absolutely delightful!

With these steps, your parmesan crusted tilapia will not only look remarkably appealing but also taste incredible. Don't forget to squeeze fresh lemon over the top before serving for an added layer of brightness!

Variations on Parmesan Crusted Tilapia

Adding Different Herbs and Spices

One of the best things about parmesan crusted tilapia is how versatile it can be! Experiment with various herbs and spices to tailor the flavor to your taste. Consider adding fresh parsley, dill, or even crushed red pepper flakes for that extra kick. You could also mix in a bit of lemon zest for brightness or swap the oregano for thyme for a unique twist.

Substituting Fish Types

Don’t limit yourself to just tilapia! Other mild fish like cod, haddock, or even sole can easily take the place of tilapia in this recipe. Each fish brings its own flavor profile, ensuring your parmesan crusted tilapia can become your parmesan crusted fish of choice, no matter what you have on hand. Just be sure to adjust cooking times if necessary, as thicker fillets may need a bit longer to cook through.

Cooking Tips and Notes for Parmesan Crusted Tilapia

Tips for achieving a crispy crust

For that delicious, golden-brown crust on your Parmesan crusted tilapia, ensure to use fresh, finely grated Parmesan cheese, as it melts better and creates a crunchier texture. Pre-heating your oven fully is key, and placing the fish on a lightly oiled sheet pan will help with even cooking. If you really want to elevate that crunch, consider broiling the tilapia for the last minute of baking—just keep a close eye to avoid burning!

Notes on cooking times and fish doneness

Cooking time for tilapia is quite short, typically around 10-12 minutes at 400°F. Your fish is perfectly done when it flakes easily with a fork and appears opaque. Since ovens can vary, using a food thermometer to check the internal temperature, which should reach 145°F, can be a reliable way to ensure it’s cooked just right. For more detailed cooking insights, explore Seafood Watch to learn about fish sustainability and cooking techniques.

Serving suggestions for Parmesan Crusted Tilapia

Pairing with Side Dishes

For a delightful meal, consider serving Parmesan Crusted Tilapia alongside seasonal greens like sautéed spinach or roasted asparagus. These veggies complement the dish and add a vibrant pop of color. You might also try a light pasta salad with cherry tomatoes and basil, or fluffy quinoa tossed with lemon and herbs for a healthy twist.

Complementary Sauces and Toppings

Enhance your Parmesan Crusted Tilapia with zesty condiments. A homemade tartar sauce or a creamy dill sauce can add a nice tang, while a tangy lemon garlic butter can elevate the flavors beautifully. Fresh salsa or a drizzle of balsamic glaze also make for excellent toppings that bring out the dish's rich cheesiness, creating a mouthwatering experience.

For more elegant options, try serving with a herbed yogurt sauce or even a spicy aioli for those who like a bit of heat!

Feel free to experiment and find your perfect pairing!

Time Breakdown for Parmesan Crusted Tilapia

Preparation Time

Getting ready for this delicious meal is a breeze! With just 5 minutes of prep time, you'll be slicing, seasoning, and spreading that mayonnaise on those tilapia fillets in no time.

Cooking Time

Once everything's prepped, the fun begins! Simply pop your sheet pan into the oven and let it cook for 10 minutes. You’ll love how quickly it browns up!

Total Time

In a mere 15 minutes, you have a delightful dish of Parmesan Crusted Tilapia that’s not only delicious but also full of flavor. Perfect for those busy weeknights when you want something special without the wait!

Feel free to explore more quick meal ideas, like these 15-minute recipes to keep your dinner rotation exciting! Also, don't forget about the easy-to-make veggie sides that pair perfectly with this dish. Happy cooking!

Nutritional Facts for Parmesan Crusted Tilapia

Calories per serving

With each serving of Parmesan Crusted Tilapia, you're looking at approximately 232 calories. This makes it a guilt-free option for a satisfying dinner.

Macronutrient breakdown

Here's the breakdown of nutrients to support your healthy eating habits:

Fat: 11.4g
Protein: 30.4g
Total Carbohydrates: 2.5g
Net Carbs: 1.7g
Fiber: 0.8g
Sugars: 0.3g

This dish is not only delicious but also packs a protein punch, making it excellent for muscle repair after those evening workouts! If you're curious about optimal eating habits, feel free to check out additional resources like the USDA food database for more insights into nutrition. Enjoy your healthy and tasty dinner!

FAQs about Parmesan Crusted Tilapia

Can I use frozen tilapia?

Absolutely! Frozen tilapia works just as well in this Parmesan Crusted Tilapia recipe. Just ensure it's fully thawed before cooking for even seasoning and a crispier crust. You can thaw it overnight in the fridge or run it under cold water for a quicker solution.

What's the best way to store leftovers?

Storing leftovers is quick and easy! Keep your Parmesan Crusted Tilapia in an airtight container in the fridge for up to five days. If you're looking to extend its shelf life, you can freeze it for up to three months. Just remember to thaw it in the fridge before reheating for the best results.

How do I know when tilapia is cooked through?

Knowing when your tilapia is perfectly cooked is simple! The fish should flake easily with a fork and have a milky white appearance when done. If you have a meat thermometer, check for an internal temperature of 145°F (63°C) to ensure it’s safely cooked.

For more cooking tips, check out this guide on seafood cooking times.

Conclusion on Parmesan Crusted Tilapia

In conclusion, Parmesan Crusted Tilapia is a fantastic, simple dish perfect for busy weeknights. With its crispy and cheesy topping, this recipe provides a satisfying meal in just 15 minutes. Pair it with your favorite veggies for a complete and healthy dish that everyone will love! For more delicious ideas, check out Wholesome Yum’s recipe collection.