Parmesan Puffed Tilapia

Elevate your weeknight dinner game with this irresistible Parmesan Puffed Tilapia recipe, a delightful fusion of creamy and crispy textures that will leave your taste buds singing. Featuring tender tilapia fillets coated in a rich Parmesan and Greek yogurt topping, seasoned with garlic, onion powder, and a touch of paprika for a flavorful kick. To top it off, a layer of golden, olive-oil-kissed panko breadcrumbs creates a perfectly puffed and crunchy crust. Ready in just 35 minutes, this easy baked tilapia is a healthy, protein-packed option that’s both elegant enough for entertaining and quick enough for busy weeknights. Serve it with a squeeze of fresh lemon juice and a sprinkle of parsley for a vibrant finish, paired with roasted vegetables, rice, or a crisp salad for a complete meal.

Nutriscore Rating: 65/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces Tilapia fillets
• 1 cup Parmesan cheese, grated
• 1 cup Plain Greek yogurt
• 1 piece Egg, large
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 1 teaspoon Paprika
• 0.5 teaspoon Salt
• 0.5 teaspoon Fresh ground black pepper
• 1 tablespoon Lemon juice
• 0.5 cup Panko breadcrumbs
• 1 tablespoon Olive oil
• 2 tablespoons Fresh parsley, chopped (optional for garnish)

Directions

Step 1

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

Step 2

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

Step 3

In a medium bowl, whisk together the Greek yogurt, grated Parmesan cheese, egg, garlic powder, onion powder, paprika, salt, black pepper, and lemon juice until well combined.

Step 4

In a separate small bowl, mix the panko breadcrumbs with the olive oil until the breadcrumbs are lightly coated and golden in appearance.

Step 5

Spread the Parmesan-yogurt mixture evenly over each fillet, ensuring it forms a thick coating.

Step 6

Sprinkle the oiled panko breadcrumbs generously over the top of each coated fillet to create a crispy crust.

Step 7

Bake in the preheated oven for 18-20 minutes, or until the tilapia is cooked through and flakes easily with a fork. The crust should be puffed and golden brown.

Step 8

Remove the baking sheet from the oven and let the fillets rest for a minute or two.

Step 9

Garnish with freshly chopped parsley (if desired) and serve immediately with lemon wedges or your favorite side dish.

Nutrition Facts

Serving size	(848.5g)

Amount per serving	% Daily Value*
Calories	1342.7

Total Fat 59.9g	0%
Saturated Fat 26.9g	0%
Polyunsaturated Fat 1.5g
Cholesterol 518.5mg	0%
Sodium 3097.5mg	0%
Total Carbohydrate 37.9g	0%
Dietary Fiber 2.9g	0%
Total Sugars 11.3g
Protein 171.4g	0%

Vitamin D 40IU	0%
Calcium 1285.7mg	0%
Iron 6.0mg	0%
Potassium 2136.8mg	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: 39.2%

Protein: 49.8%

Carbs: 11.0%