Baked Tilapia with Parmesan Crust

Baked Tilapia with Parmesan Crust recipe videos

Baked Tilapia with Parmesan Crust is a light and flavorful fish dish where mild, flaky tilapia fillets are coated in a savory mixture of grated Parmesan cheese, breadcrumbs, and herbs, then baked until golden and crispy. It is a popular and easy-to-prepare weeknight meal, often originating from American home cooking with Italian-inspired flavors.

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🍽️ Nutrition at a glance

This dish is high in protein and relatively low in carbohydrates, with a moderate amount of fat from the cheese and any added butter or oil. A typical serving provides a good source of lean protein, vitamin B12, and selenium, with a rough calorie ballpark of 250-350 calories per serving.

Nutrition breakdown

Calories	280 kcal
Protein	34 g
Carbs	4 g
Fat	13 g
Fiber	0.5 g
Sugar	0.5 g
Sodium	450 mg
Potassium	480 mg
Phosphorus	350 mg
Selenium	65 mcg
Vitamin B12	2.5 mcg
Niacin (B3)	8 mg
Calcium	120 mg
Vitamin D	5 mcg
Magnesium	40 mg

Per 1 fillet (about 170 g) · estimated, varies by recipe

💡 What's interesting

Tilapia is one of the most widely farmed and consumed fish globally, making it an accessible and affordable protein source. The Parmesan crust adds a delicious umami-rich, crunchy texture that complements the mild fish, making it a great option for those who are new to eating seafood.