Parmesan-Crusted Tilapia
Parmesan-Crusted Tilapia is a popular, easy-to-make fish dish where tender tilapia fillets are coated in a flavorful mixture of grated Parmesan cheese, breadcrumbs, and herbs, then baked or pan-fried until golden and crispy. It typically features ingredients like garlic, parsley, and lemon juice for brightness. While tilapia is a mild white fish with global aquaculture origins, this specific preparation is a staple of modern American home cooking and casual dining.
🍽️ Nutrition at a glance
This dish is a high-protein, moderate-fat meal, with the Parmesan and any added fats like butter or oil contributing to the fat content. It provides key nutrients like omega-3 fatty acids (from the fish), calcium (from the cheese), and B vitamins, with a rough calorie ballpark of 250-350 calories per serving, depending on the exact recipe and portion size.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 30 g |
| Carbs | 8 g |
| Fat | 13 g |
| Fiber | 0.5 g |
| Sugar | 1 g |
| Sodium | 450 mg |
| Potassium | 400 mg |
| Phosphorus | 250 mg |
| Selenium | 40 mcg |
| Vitamin B12 | 1.5 mcg |
| Niacin (B3) | 5 mg |
| Vitamin D | 1.5 mcg |
| Calcium | 150 mg |
| Iron | 1.2 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Nutritionally, it's an interesting way to make a lean, mild fish more appealing and flavorful, especially for those who might not typically enjoy seafood. Culturally, it represents a successful fusion, taking a widely farmed, affordable fish and applying a classic Italian-inspired crust to create a universally comforting and accessible weeknight dinner.
