Baked Herb Parmesan Tilapia Recipe

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!

Prep Time 10 mins

Cook Time 17 mins

Calories 452.8 kcal

Protein 78g

Rating Be the first

279

Recipe Actions

Share this recipe:

Recipe Author

The Forktionary Kitchen Team

Adapted from Food.com, then tested & standardized by Forktionary.

Ingredients for 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

Cook Smarter with Sous, Your Kitchen Companion

Missing an ingredient for this Baked Herb Parmesan Tilapia? Need a perfect wine pairing or a healthy side dish idea? Don't guess—ask Sous! Your AI-powered sous-chef is ready to help you swap ingredients, adjust serving sizes, and discover flavor tips in seconds.

How to Make 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

Recipe Tags (Choose a tag and find related recipes!)

Frequently Asked Questions

How long does it take to make Baked Herb Parmesan Tilapia?

Baked Herb Parmesan Tilapia takes about 27 minutes from start to finish — roughly 10 minutes to prepare and 17 minutes to cook.

How many calories are in Baked Herb Parmesan Tilapia?

Baked Herb Parmesan Tilapia has approximately 452.8 calories per serving, with about 78 g protein, 3 g carbohydrates and 44 g fat.

What ingredients do I need for Baked Herb Parmesan Tilapia?

The key ingredients for Baked Herb Parmesan Tilapia are Parmesan Cheese, Italian Seasoning, Cayenne, Salt & Freshly Ground Black Pepper, Breadcrumbs, Unsalted Butter. See the full list with measurements above.