Lady's Italian Baked Tilapia

Bring the vibrant flavors of Italy to your dinner table with Lady's Italian Baked Tilapia, a quick and easy recipe that’s perfect for busy weeknights or elegant meals alike. This dish features tender, flaky tilapia fillets coated with a zesty mixture of Italian seasoned breadcrumbs, freshly minced garlic, grated Parmesan cheese, and fragrant oregano, all moistened with olive oil and a spritz of fresh lemon juice for a beautifully crisp topping. Ready in just 30 minutes from start to finish, this oven-baked recipe ensures a healthier alternative without sacrificing flavor. Serve with a garnish of fresh parsley and optional lemon wedges for an extra burst of freshness, making it a flavorful and wholesome entrée your family will love. Whether you're searching for "baked fish recipes," "easy Italian dinners," or "healthy seafood dishes," this recipe checks all the boxes!

Nutriscore Rating: 66/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces Tilapia fillets
• 3 tablespoons Olive oil
• 2 tablespoons Lemon juice
• 2 cloves Garlic cloves, minced
• 1 cup Italian seasoned breadcrumbs
• 0.333 cup Parmesan cheese, grated
• 2 tablespoons Fresh parsley, chopped
• 1 teaspoon Dried oregano
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 4 pieces Lemon wedges (optional for serving)

Directions

Step 1

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

Step 2

Rinse the tilapia fillets under cold water and pat them dry with paper towels. Arrange the fillets in a single layer on the prepared baking sheet.

Step 3

In a small bowl, whisk together 2 tablespoons of olive oil and the lemon juice. Using a brush or spoon, evenly coat each tilapia fillet with the mixture.

Step 4

In a separate medium-sized bowl, combine the breadcrumbs, Parmesan cheese, minced garlic, parsley, oregano, salt, and black pepper. Mix well to combine.

Step 5

Drizzle the remaining 1 tablespoon of olive oil over the breadcrumb mixture and toss lightly with a fork until the mixture is evenly moistened.

Step 6

Generously sprinkle the breadcrumb topping over each tilapia fillet, pressing it gently to adhere to the surface.

Step 7

Bake the tilapia in the preheated oven for 18-20 minutes, or until the fish flakes easily with a fork and the topping is golden and crispy.

Step 8

Remove the fillets from the oven and rest for 2 minutes before serving. If desired, garnish with additional parsley and serve with lemon wedges on the side.

Nutrition Facts

Serving size	(688.5g)

Amount per serving	% Daily Value*
Calories	1438.5

Total Fat 67.2g	0%
Saturated Fat 17.9g	0%
Polyunsaturated Fat 4.0g
Cholesterol 254.6mg	0%
Sodium 2667.7mg	0%
Total Carbohydrate 90.6g	0%
Dietary Fiber 6.6g	0%
Total Sugars 10.5g
Protein 127.9g	0%

Vitamin D 0IU	0%
Calcium 468.5mg	0%
Iron 7.7mg	0%
Potassium 1901.8mg	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: 40.9%

Protein: 34.6%

Carbs: 24.5%