Red Pepper and Parmesan Tipapia

Elevate your weeknight dinner game with this irresistible Red Pepper and Parmesan Tilapia! This quick and easy recipe features tender tilapia fillets topped with a flavorful crust of finely minced red bell pepper, Parmesan cheese, and herby breadcrumbs, all seasoned with garlic, basil, and oregano. A touch of lemon juice and olive oil brings brightness and richness to the dish, while a golden bake in the oven ensures a crispy, aromatic finish. Ready in just 35 minutes, this gluten-free adaptable, protein-packed meal is perfect for busy evenings yet impressive enough to serve at gatherings. Pair it with roasted vegetables, a refreshing salad, or your favorite grain for a well-rounded, flavorful feast.

Nutriscore Rating: 66/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces tilapia fillets
• 1 large red bell pepper
• 1 cup Parmesan cheese
• 1 cup breadcrumbs
• 2 cloves garlic
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

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 on the prepared baking sheet.

Step 3

Cut the red bell pepper into small pieces and place them in a food processor. Add the garlic cloves and pulse until finely minced.

Step 4

In a medium mixing bowl, combine the minced red pepper and garlic mixture with the Parmesan cheese, breadcrumbs, olive oil, lemon juice, dried basil, dried oregano, salt, and black pepper. Mix until the ingredients are evenly incorporated.

Step 5

Spread the red pepper and Parmesan mixture evenly over the top of each tilapia fillet, pressing down gently to ensure the crust adheres to the fish.

Step 6

Bake the tilapia in the preheated oven for 15-20 minutes, or until the fish is opaque and flakes easily with a fork. The crust should be golden and slightly crisp.

Step 7

Remove the tilapia from the oven and let it rest for 3-5 minutes. Serve warm with your choice of side dishes, such as roasted vegetables or a fresh green salad.

Nutrition Facts

Serving size	(732.8g)

Amount per serving	% Daily Value*
Calories	1353.5

Total Fat 82.1g	0%
Saturated Fat 28.6g	0%
Polyunsaturated Fat 4.0g
Cholesterol 316.9mg	0%
Sodium 2054.7mg	0%
Total Carbohydrate 17.3g	0%
Dietary Fiber 4.0g	0%
Total Sugars 6.1g
Protein 138.3g	0%

Vitamin D 0IU	0%
Calcium 980.5mg	0%
Iron 3.9mg	0%
Potassium 1911.9mg	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: 54.3%

Protein: 40.6%

Carbs: 5.1%