Dijon Crusted Tilapia

Transform your weeknight dinners with this irresistibly crisp and flavorful Dijon Crusted Tilapia! This quick and easy fish dish combines tender tilapia fillets with a tangy Dijon mustard base, crowned with a golden, crunchy topping of Panko breadcrumbs and Parmesan cheese. Seasoned with hints of garlic, paprika, and a touch of olive oil, this recipe bakes to crispy perfection in just 15 minutes. Perfect for a light and healthy dinner, it pairs beautifully with fresh lemon wedges for a zesty finish. With minimal prep and maximum flavor, this oven-baked tilapia is a surefire hit for seafood lovers searching for a nutritious, gourmet-worthy meal.

Nutriscore Rating: 60/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces Tilapia fillets
• 3 tablespoons Dijon mustard
• 1 cup Panko breadcrumbs
• 0.25 cup Grated Parmesan cheese
• 0.5 teaspoon Garlic powder
• 0.5 teaspoon Paprika
• 1 teaspoon Salt
• 0.5 teaspoon Ground black pepper
• 2 tablespoons Olive oil
• 4 pieces Lemon wedges

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it with cooking spray.

Step 2

Pat the tilapia fillets dry with paper towels and lay them flat on the prepared baking sheet.

Step 3

In a small bowl, mix the Dijon mustard, garlic powder, paprika, salt, and black pepper to form a thick paste.

Step 4

Using a spoon or pastry brush, evenly spread the Dijon mixture over the top of each tilapia fillet.

Step 5

In another bowl, combine the Panko breadcrumbs, grated Parmesan cheese, and 1 tablespoon of olive oil. Stir until the mixture resembles coarse crumbs.

Step 6

Sprinkle the breadcrumb mixture evenly over the mustard-coated fillets, pressing down gently to create a crust.

Step 7

Drizzle the remaining 1 tablespoon of olive oil over the breadcrumb topping to ensure it browns during baking.

Step 8

Bake in the preheated oven for 12-15 minutes, or until the tilapia is opaque and flakes easily with a fork, and the topping is golden brown.

Step 9

Remove the fillets from the oven and let them rest for 2-3 minutes.

Step 10

Serve hot, garnished with lemon wedges on the side for squeezing over the fish.

Nutrition Facts

Serving size	(584.8g)

Amount per serving	% Daily Value*
Calories	1152.1

Total Fat 55.8g	0%
Saturated Fat 12.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 248mg	0%
Sodium 4301.1mg	0%
Total Carbohydrate 43.7g	0%
Dietary Fiber 3.3g	0%
Total Sugars 4.4g
Protein 119.7g	0%

Vitamin D 0IU	0%
Calcium 298.8mg	0%
Iron 5.2mg	0%
Potassium 1599.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.5%

Protein: 41.4%

Carbs: 15.1%