Baked Herb Parmesan Tilapia Recette

Flaky, light, and deliciously crispy baked tilapia fillets, bursting with herb and parmesan flavor! This healthy and easy recipe is ready in under 20 minutes. Perfect for a weeknight dinner, served alongside roasted Brussels sprouts with balsamic glaze and a side of creamy twice-baked potato filling with corn (leftovers work great!). Get your omega-3s the delicious way!

Préparation 10 min

Cuisson 17 min

Calories 452.8 kcal

Protéines 78g

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L'équipe cuisine de Forktionary

Adaptée de Food.com, puis testée et standardisée par Forktionary.

Ingrédients pour Baked Herb Parmesan Tilapia

1/4 cup grated Parmesan cheese
1 tablespoon dried Italian herbs
Cayenne
1/2 teaspoon salt
1/2 cup breadcrumbs
2 tablespoons butter
4 (6-ounce) tilapia fillets
foil
paper towels
wire rack

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Comment préparer Baked Herb Parmesan Tilapia

Preheat oven to 400°F (200°C).
In a shallow dish, melt 2 tablespoons of butter or pour in 2 tablespoons of olive oil.
In a separate shallow dish, combine 1/2 cup breadcrumbs, 1/4 cup grated Parmesan cheese, 1 tablespoon dried Italian herbs, 1 teaspoon garlic powder, and 1/2 teaspoon salt.
Line a baking sheet with foil and lightly spray with cooking spray.
Wash and pat 4 (6-ounce) tilapia fillets dry with paper towels.
Dip each fillet in the melted butter/oil to coat, then dredge in the herb-crumb mixture, ensuring it's completely covered.
Let the fillets rest on a wire rack for about 5 minutes to allow the coating to set.
Place the fillets on the prepared baking sheet and bake for 10-12 minutes, or until the fish flakes easily with a fork.

Nutrition Information (Approximate per serving)

Sodium

12 g

Sugar

Fat

85g

Carbs

Recipe Categories (Choose a category and find related recipes!)

Main Courses Main Dish / Dinner Seafood European Italian Mediterranean Healthy Baking 30 Minutes Or Less

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Questions fréquentes

Combien de temps faut-il pour préparer Baked Herb Parmesan Tilapia ?

Baked Herb Parmesan Tilapia prend environ 27 minutes du début à la fin — environ 10 minutes de préparation et 17 minutes de cuisson.

Combien de calories contient Baked Herb Parmesan Tilapia ?

Baked Herb Parmesan Tilapia contient environ 452.8 calories par portion, avec environ 78 g de protéines, 3 g de glucides et 44 g de lipides.

De quels ingrédients ai-je besoin pour Baked Herb Parmesan Tilapia ?

Les principaux ingrédients de Baked Herb Parmesan Tilapia sont Parmesan Cheese, Italian Seasoning, Cayenne, Salt & Freshly Ground Black Pepper, Breadcrumbs, Unsalted Butter. Consultez la liste complète avec les quantités ci-dessus.