Herb Parmigiano Crusted Tilapia with Quick Tomato Sauce

Delight your taste buds with this Herb Parmigiano Crusted Tilapia with Quick Tomato Sauce, a dish that combines crispy, golden fillets with a rich, savory sauce bursting with Mediterranean flavors. Succulent tilapia is coated in a mixture of panko breadcrumbs, grated Parmesan, fresh parsley, and aromatic spices, then lightly seared to perfection before finishing in the oven. Paired with a simple yet vibrant tomato sauce made from crushed tomatoes, red onion, garlic, and fresh basil, this recipe is loaded with wholesome ingredients and ready in just 35 minutes. Perfect for a weeknight dinner or a special occasion, this crowd-pleasing dish is easy to prepare and full of irresistible textures and flavors. Serve it with crusty bread or a side of pasta for a truly satisfying meal.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces Tilapia fillets
• 1 cup Panko breadcrumbs
• 0.33 cup Parmesan cheese, grated
• 2 tablespoons Fresh parsley, chopped
• 1 teaspoon Dried oregano
• 1 teaspoon Garlic powder
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 large Eggs
• 0.5 cup All-purpose flour
• 2 tablespoons Olive oil
• 1 14-ounce can Canned crushed tomatoes
• 0.5 cup Red onion, finely diced
• 2 cloves Garlic cloves, minced
• 5 pieces Fresh basil leaves, torn
• 1 teaspoon Sugar
• 0.5 teaspoon Salt (for sauce)
• 0.25 teaspoon Black pepper (for sauce)

Directions

Step 1

Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it.

Step 2

In a shallow bowl, combine the panko breadcrumbs, grated Parmesan cheese, chopped parsley, dried oregano, garlic powder, salt, and black pepper. Mix well.

Step 3

In a separate shallow bowl, whisk the eggs. In another bowl, place the flour.

Step 4

Dip each tilapia fillet into the flour, ensuring it is evenly coated. Next, dip it into the beaten egg, then press it into the breadcrumb mixture, coating both sides completely. Repeat with the remaining fillets.

Step 5

Heat 2 tablespoons of olive oil in a large skillet over medium heat. Sear the fillets for 2–3 minutes on each side until golden brown. Transfer the fillets to the prepared baking sheet and bake for 8–10 minutes, or until the fish is fully cooked and flakes easily with a fork.

Step 6

While the fish is baking, make the quick tomato sauce. In a medium saucepan, heat 1 tablespoon of olive oil over medium heat. Add the diced red onion and cook for 3–4 minutes until softened.

Step 7

Stir in the minced garlic and cook for 30 seconds until fragrant. Add the canned crushed tomatoes, torn basil leaves, sugar, salt, and black pepper.

Step 8

Simmer the sauce for 10 minutes, stirring occasionally, until slightly thickened.

Step 9

Taste the sauce and adjust seasoning, if needed.

Step 10

Serve the tilapia fillets over a bed of the quick tomato sauce, garnished with extra fresh parsley or basil if desired. Enjoy!

Nutrition Facts

Serving size	(1198.0g)

Amount per serving	% Daily Value*
Calories	1616.5

Total Fat 59.7g	0%
Saturated Fat 16.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 626.4mg	0%
Sodium 5125.0mg	0%
Total Carbohydrate 128.6g	0%
Dietary Fiber 13.1g	0%
Total Sugars 29.2g
Protein 148.0g	0%

Vitamin D 82IU	0%
Calcium 595.8mg	0%
Iron 14.2mg	0%
Potassium 3345.3mg	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: 32.7%

Protein: 36.0%

Carbs: 31.3%