Parmesan Almond–Crusted Tilapia
Parmesan Almond–Crusted Tilapia features a golden, nutty coating that crackles against tender, flaky fish, finished with butter for richness and a splash of lemon for brightness. The contrast of crisp exterior and delicate interior makes it special, with hints of garlic and pepper lifting each bite. Serve for a quick weeknight dinner or a light weekend meal with parsley and lemon on the side.
- Prep20 mins
- Cook10 mins
- Serves8
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Parmesan Almond–Crusted Tilapia, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 58 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 17 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 58 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 48
- Heart Health
- 85
- Metabolic
- 43
- Digestive
- 24
- Inflammatory
- 38
- Performance
- 42
- General Wellness
- 1
In a small bowl, beat the eggs with lemon pepper and garlic pepper until well blended. In a shallow dish, mix the ground almonds with 1 cup Parmesan cheese until combined.
- 2
Lightly coat the tilapia fillets with flour and shake off any excess. Dip the tilapia into the beaten eggs, then press into the almond mixture to coat evenly.
- 3
Melt the butter in a large skillet over medium-high heat. Cook the tilapia in the melted butter until golden brown on both sides, 2 to 3 minutes per side. Lower the heat to medium, season the fillets with salt, and sprinkle with the remaining 1 cup Parmesan cheese. Cover and cook until the Parmesan is melted, about 5 minutes.
- 4
Move the tilapia fillets to a serving dish and garnish with parsley sprigs and lemon wedges.
- Calories 317.36 kcal Moderate 16%
- Protein 15.25 g Good Source 31%
- Carbohydrate 17.08 g 6%
- Total Fat 22.6 g High 29%
- Saturated Fat 9.57 g High 48%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 104.59 mg High 35%
- Sodium 203.72 mg Moderate 9%
- Dietary Fiber 6.01 g Good Source 21%
- Total Sugars 4.63 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 225.32 mg Moderate 17%
- Iron 1.43 mg Low Source 8%
- Potassium 434.1 mg Low Source 9%
- Vitamin A 18.35 mcg Low Source 2%
- Vitamin C 59.72 mg Good Source 66%
- Vitamin D 1.14 mcg Low Source 6%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Tree Nuts 🌰
- Fish 🐟
- Eggs 🥚
- Milk 🥛
- Wheat 🌾
- Gluten
About This Recipe
Parmesan Almond Crusted Tilapia is made with 11 ingredients and serves 8. It takes about 30 mins and is rated easy. Key ingredients include All Purpose Flour, Almond Flour, Butter, and Eggs. Each serving provides about 317.36 kcal, and is a good source of protein.
Recipe Questions
- What is Parmesan Almond–Crusted Tilapia made of?
- The main ingredients are All-Purpose Flour, Almond Flour, Butter, Eggs, Fresh Parsley. The full list of 11 is above.
- How long does it take to make Parmesan Almond–Crusted Tilapia?
- About 30 mins in total: 20 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 317.36 kcal. The full nutrition breakdown is above.
- Is Parmesan Almond–Crusted Tilapia easy to make?
- This recipe is rated easy, with 11 ingredients and 4 steps.
- Is Parmesan Almond–Crusted Tilapia healthy?
- Parmesan Almond–Crusted Tilapia has an easyChef Pro health score of 46/100. Per serving, it provides 317.36 calories and 15.25 g of protein, or 31% of the Daily Value. It is a good source of dietary fiber and vitamin C. Worth noting per serving: sodium at 203.72 mg (9% of the Daily Value) and saturated fat at 9.57 g (48% of the Daily Value). It contains Tree Nuts, Fish, Eggs, Milk, Wheat and Gluten, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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