Renee's Kitchen Adventures

Thursday, March 8, 2012

Parmesan-Crusted Tilapia

This week's BSI is Parmesan Cheese, and this tasty fish recipe is my submission.  Originally from Every Day with Rachael Ray, it's an easy coating for tilapia or other mild white fish, as it uses few ingredients.   I used tilapia loins here, as I prefer them over the flatter filets.  

I used a combination of grated Parmesan cheese and shredded Parmesan cheese, because I needed to use up some of the shredded cheese I had on hand. I also decreased the amount of cheese used to 1/2 cup from 3/4 cup, as used in the original recipe,  and added a 1/4 cup seasoned breadcrumbs for body.   You could mix the cheese like I did, or just use all of one.  Just be sure to use a quality Parmesan cheese, and not the kind in the green can.  A good Parmesan cheese is great because it lends a wonderful nutty/salty flavor to anything you add it to.  

The fish came out fairly crispy for a recipe completely made in the oven and was on the dinner table in no time.  We enjoyed this very much, and yes, even fish hater son ate a piece! It is definitely another fish recipe to add to my arsenal of fish recipes that don't taste fishy! 

Parmesan-Crusted Tilapia

Servings - 4   Serving Size - one filet or loin   Points Plus per Serving - 5 Points+
Calories - 201.2,   Total Fat - 6.1g,   Carb. - 5.7g,   Protein - 30.4g,   Fiber - 0.4g

16 oz. tilapia loins or filets, defrosted if previously frozen
1/2 cup Parmesan cheese, grated or shredded
1/4 cup dry, seasoned breadcrumbs
salt and pepper, to taste
1/2 tsp. garlic powder
2 tsp. dried parsley 
2 tsp. paprika
1/4 cup egg beaters ( or one beaten egg or skim milk), to moisten fish before coating

1.  Preheat oven to 400 degrees F.  Line a baking sheet with nonstick foil ( easiest for cleanup ) or spray baking sheet with nonstick cooking spray.  

2.  Put egg beaters in shallow bowl ( again, I like to use egg beaters because they are thick and tend to coat the meat/fish well)   In another shallow bowl or dish, combine the cheese, breadcrumbs, salt and pepper, garlic powder, dried parsley and paprika.  Dip the fish into the egg beaters and then into the cheese/breadcrumb coating and place on prepared baking sheet.  

3.  Spray tops of fish with more cooking spray, and bake at 400 degrees F for 10 - 12 minutes ( the loins are thicker than filets, so they took about 15 minutes) or until fish is done, opaque and flakes easily.  Do not over cook!  


I am excited to see what kind of recipes come in for BSI this week!  We've already got a great start and thanks to all who have already submitted.  There is still plenty of time.  Deadline for entries is this upcoming Sunday! 

I have mentioned in the past, I really need to try to incorporate more fish into my diet...but I am picky when it comes to fish.  No fishy fish for me.  No bones.  ( Bones will absolutely ruin a nice piece of fish for me!)  So having recipes like this at hand are priceless.  I have also mentioned in the past how I prefer the tilapia loins over the filets.  They are meatier and I think, milder tasting because they don't have any of the dark flesh filets tend to have...which can taste fishy.  

When purchasing Parmesan cheese, it is an area where you might want to spend a little extra money.  All Parmesan cheese is not created equal and in my opinion, this is one area where you really do get what you pay for.  Also, when there are so little ingredients in a dish, you really want to go for quality ingredients or you may end up disappointed.


  1. I can't do fish...I wish wish wish I could. But something about the smell and taste...always get to me! I want to try this on chicken though!

  2. This looks very good. We can't seem to get Tilapia, but we can find other nice white fish, so will have to give it a try! Trying it on chicken sounds like a winner too!

  3. Looks delicious, my fish hating husband wouldn't try fish even if I wrapped it in bacon, so kudos to your son for trying it.

  4. Looks so good! Gorgeous pictures!

  5. Hungry and drooling over your dish. I congratulate you for making the fish hater eat =)

  6. Looks good! I love parmesan and my favorite fish is tilapia :)

  7. We are on the same wave length Renee, I agree with you on tilapia loins they are the best. Good quality parmesan is so much tastier. My son does not usually care for fish even though he has tried so many of the fish dishes I make. He will eat Tilapia loins! They are so mild and meaty.


  8. For me, tilapia is a very boring fish. But it's so cheap and eco-friendly, and I do enjoy it..I just need more recipes like this to jazz it up! YUM!

  9. mmmm, this sounds SO yummy! Too bad you couldn't choose yourself as the BSI winner, right? ;)

  10. Looks great and we will try tomorrow. One small assumption is the breadcrumbs are in the dry mixture. They we in the ingredients but not in the recipe. From experience with Tilapia, this will be great. May use Panka rather than the bread crumbs as a twist. We also buy the loins at Costco--well worth it. Thanks for the great recipe!!

    1. Yes! They are. Thanks for catching this. I am going to update the directions to include the breadcrumbs. Hope you enjoyed!


Please share your thoughts! I'd love to hear from you!

Related Posts with Thumbnails