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Crispy Parmesan Crusted Tilapia is a healthy and delicious dinner for any night of the week! It’s simple to prepare and ready in 20 minutes.
Broiled fish is one of the healthiest sources of protein you can eat. Fish is low in fat and packed with healthy omega-3 fatty acids, which are essential nutrients to keep your brain and heart healthy. Plus tilapia is incredibly budget friendly.
If you’re not a fan of fish but want to reap the benefits from adding it to your diet, I think this recipe is your solution. Tilapia has a very mild flavor, and when paired with this Parmesan sauce, it’s highly palatable, even to those who turn their nose up at the thought of eating fish!
When given the option, fresh fish that has been caught, cleaned and sold within 48 hours is always going to be the best quality. But you’ll find frozen tilapia to be quite economically, especially if you can find the large bag at Costco. And, frozen fish is typical processed quickly after it’s caught so you can feel confident that the quality of your frozen fish is just as good as fresh.
Of course you’ll need Tilapia filets, about a pound of them which is usually 4 medium sized filets.
For the sauce, you’ll need parmesan cheese, butter, mayonnaise and lemon juice, plus dried parsley, onion powder, salt and pepper.
Prep. Preheat the broiler on your oven and line a baking sheet with foil. If you have a broiler pan you can use that instead.
Prepare the sauce. In a small bowl, combine the ingredients for the parmesan sauce and set aside.
Prepare the tilapia. Pat the fish dry with paper towels and arrange on the baking sheet. Don’t add any seasoning because the sauce has plenty.
Broil. Place the pan under the broiler. You want the fish to be about 3 inches from the heat source. Broil tilapia for 2-3 minutes, then flip it over and broil for an additional 2 minutes. Spread with the sauce, then broil for a final 2 minutes.
Like most fish, tilapia cooks fairly quickly. While the cook time in this recipe works well, ovens can vary slightly so you may need to rely on a couple of other ways to check for doneness.
I always try to add some color to the plate when I serve Broiled Tilapia Parmesan, like Roasted Vegetables, Garlic Green Beans or Oven Roasted Asparagus. For a starchy side, Roasted Purple Potatoes or Garlic Mashed Potatoes pair really nicely.
That said, something simple like white or brown rice goes perfectly and doesn’t overwhelm the plate, letting the parmesan crusted tilapia be the star.
Storage: Store leftovers in an airtight container in the fridge for up to 3 days.
Freezing: Freeze broiled tilapia filets in a single layer on a baking sheet. Once solid, transfer to a freezer safe container or bag, removing as much air as possible. Thaw and reheat within 3 weeks.
Reheating: If frozen, thaw fish first before reheating. Preheat your oven to 350 and heat the fish for 5-10 minutes or until warmed through.