Panko Tilapia

Crispy, golden, and irresistibly flavorful, Panko Tilapia is a perfectly baked seafood dish that's both healthy and satisfying. This recipe features tender tilapia fillets coated in a crunchy blend of panko breadcrumbs, grated Parmesan, and bold seasonings like garlic powder and paprika, delivering a burst of flavor with every bite. Lightly drizzled with olive oil and baked to perfection, this dish achieves a delightful crunch without the need for deep frying. Ready in just 25 minutes, it's an easy and family-friendly option for busy weeknights. Serve with fresh lemon wedges to elevate the flavors and pair it with your favorite sides for a complete, restaurant-quality meal at home. Whether you're looking for a quick dinner idea or a nutritious seafood recipe, this Panko Tilapia promises to impress!

Nutriscore Rating: 66/100

Prep Time:15 mins

Cook Time:12 mins

Total Time:27 mins

Servings: 4

Ingredients

• 4 pieces Tilapia fillets
• 1 cup Panko breadcrumbs
• 0.25 cup Parmesan cheese, grated
• 1 teaspoon Garlic powder
• 1 teaspoon Paprika
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 pieces Eggs
• 0.5 cup All-purpose flour
• 3 tablespoons Olive oil
• 4 pieces Lemon wedges, for serving

Directions

Step 1

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

Step 2

In a shallow bowl, combine the panko breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, and black pepper. Mix well.

Step 3

In a second shallow bowl, beat the eggs until smooth.

Step 4

In a third shallow bowl, place the all-purpose flour.

Step 5

Pat the tilapia fillets dry with a paper towel. Dredge each fillet in the flour, shaking off any excess.

Step 6

Dip the floured fillet into the beaten eggs, ensuring it is fully coated.

Step 7

Press the fillet gently into the panko mixture, coating both sides evenly and pressing to adhere the breadcrumbs.

Step 8

Place the coated fillets on the prepared baking sheet.

Step 9

Drizzle the olive oil evenly over the breaded fillets to help them crisp up while baking.

Step 10

Bake the fillets in the preheated oven for 10-12 minutes, or until the fish is cooked through, opaque, and flakes easily with a fork. If desired, broil for the last 2 minutes to achieve a golden-brown crust.

Step 11

Remove the fillets from the oven and let them rest for a minute before serving.

Step 12

Serve the panko tilapia hot with lemon wedges on the side.

Nutrition Facts

Serving size	(581.5g)

Amount per serving	% Daily Value*
Calories	1408.4

Total Fat 61.5g	0%
Saturated Fat 14.7g	0%
Polyunsaturated Fat 4.0g
Cholesterol 248mg	0%
Sodium 2089.1mg	0%
Total Carbohydrate 89.3g	0%
Dietary Fiber 4.8g	0%
Total Sugars 4.0g
Protein 126.3g	0%

Vitamin D 0IU	0%
Calcium 305.8mg	0%
Iron 8.3mg	0%
Potassium 1677.2mg	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: 39.1%

Protein: 35.7%

Carbs: 25.2%