Baked Parmesan Crusted Tilapia

4.5 of 5 (8)
member ratings
Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 253.1
  • Total Fat: 7.9 g
  • Cholesterol: 91.6 mg
  • Sodium: 1,433.3 mg
  • Total Carbs: 6.6 g
  • Dietary Fiber: 0.6 g
  • Protein: 39.7 g

View full nutritional breakdown of Baked Parmesan Crusted Tilapia calories by ingredient


Low fat baked fish dish with a zesty flavor Low fat baked fish dish with a zesty flavor
Number of Servings: 6


    6 pieces tilapia (3 filets cut in ), approx. 36 oz
    1 tablespoon lemon juice
    1 cup panko bread crumbs
    1/2 cup parmesan cheese, grated
    1 teaspoon garlic powder
    1 tablespoon extra virgin olive oil
    1 tablespoon salt
    1 tablespoon pepper, black


Wash the fish and pat dry. Combine bread crumbs with cheese, garlic, salt, pepper, and Italian seasonings (1 tbsp). Sprinkle the fish with lemon juice and liberally coat with the breading mixture on both sides. Coat a baking pan with about 1 tablespoon of olive oil. Place the coated fish in the baking pan. Pre-heat oven to 450F. Place the pan in the oven and bake for about 20 minutes, until the fish flakes easily.

Note: I've found that I get more even coverage with the seasonings, parmesan, and breading if I sprinkle each on the fish separately. The salt especially is too heavy on the last few pieces. Whatever works best for you!

Number of Servings: 6

Recipe submitted by SparkPeople user MPANGRAC.

Member Ratings For This Recipe

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    Very Good
    2 of 2 people found this review helpful
    I combined the bread crumbs, parmesan cheese and seasonings into a gallon-size zip lock bag and placed the fish in that to coat. Made for easier and more even coating. It was also a good way to make sure all the ingredients were evenly mixed....great dish...everyone loved it! - 2/13/14

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    1 of 1 people found this review helpful
    Easy&good. note, author fails to list "Italian Seasonings (1tbsp)" in the list of Ingredients.
    I cut back on the salt & pepper. Yet it was still quite salty. I think the recipe has a lot of "salt" flavor from the pungent Parmesan cheese.
    Be sure to place the fish in a single layer, not stacked.
    - 3/4/13

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    1 of 1 people found this review helpful
    Wow.....this was GREAT. I used WW panko, 1 tsp creole seasoning instead of salt, 1 tsp lemon pepper, 1/2 tsp garlic salt and 1 T italian seasoning (written in Directions but not on ingredient list). I tried using PAM olive oil spray on foil instead of 1T of OO but did end up with some sticking. - 9/12/11

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    1 of 1 people found this review helpful
    Incredible! This was such a simple recipe but was better than many fine dining institutions. I'm sure a big key was some terrific fresh tilapia from Wegman's that I purchased. - 3/27/11

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    ok but did sub some ingredients - 3/14/19