Tilapia with Almond-Parmesan Panko Crust
Tilapia with Almond-Parmesan Panko Crust features a crunchy, nutty coating that gives way to tender, flaky fish. The lemon-pepper crumbs and Parmesan add bright, savory depth, while sliced almonds lend texture in every bite. Serve this for an easy weeknight dinner or as a versatile main that pairs well with greens, rice, or a light salad.
- Prep20 mins
- Cook10 mins
- Serves5
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Tilapia with Almond-Parmesan Panko Crust, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 54 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 4 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 51 / 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.
- 35
- Heart Health
- 58
- Metabolic
- 18
- Digestive
- 21
- Inflammatory
- 49
- Performance
- 33
- General Wellness
- 1
In a blender or food processor, add panko, Parmesan cheese, and almonds. Pulse until coarsely ground; transfer to a shallow dish and set aside. In a separate shallow dish, beat the eggs with a fork; set aside. In a bowl, mix the flour, parsley, garlic powder, and pepper; set aside.
- 2
Melt butter or margarine in a large skillet over medium-high heat.
- 3
Lightly dust the tilapia filets with the flour mixture. Dip the tilapia in the egg, then press into the panko mixture.
- 4
Place the fish in the hot skillet; cook until it flakes easily when tested with a fork, about 3 minutes per side. Move the tilapia to a platter and serve.
- Calories 363.28 kcal Moderate 18%
- Protein 28.83 g Good Source 58%
- Carbohydrate 21.3 g 8%
- Total Fat 18.34 g High 24%
- Saturated Fat 7.76 g High 39%
- Trans Fat 0.02 g High --
- Cholesterol 163.0 mg High 54%
- Sodium 269.78 mg Moderate 12%
- Dietary Fiber 1.5 g Low Source 5%
- Total Sugars 0.85 g --
- Added Sugars 0.41 g Low Source 1%
- Calcium 126.21 mg Low Source 10%
- Iron 2.97 mg Moderate 17%
- Potassium 644.58 mg Moderate 14%
- Vitamin A 25.96 mcg Low Source 3%
- Vitamin C 0.59 mg Low Source 1%
- Vitamin D 3.86 mcg Moderate 19%
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
Tilapia with Almond Parmesan Panko Crust is made with 10 ingredients and serves 5. It takes about 30 mins and is rated easy. Key ingredients include Black Pepper, Bread Crumbs, Butter, and Cake Flour. Each serving provides about 363.28 kcal, and is a good source of protein.
Recipe Questions
- What is Tilapia with Almond-Parmesan Panko Crust made of?
- The main ingredients are Black Pepper, Bread Crumbs, Butter, Cake Flour, Dried Parsley. The full list of 10 is above.
- How long does it take to make Tilapia with Almond-Parmesan Panko Crust?
- 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 363.28 kcal. The full nutrition breakdown is above.
- Is Tilapia with Almond-Parmesan Panko Crust easy to make?
- This recipe is rated easy, with 10 ingredients and 4 steps.
- Is Tilapia with Almond-Parmesan Panko Crust healthy?
- Tilapia with Almond-Parmesan Panko Crust has an easyChef Pro health score of 39/100. Per serving, it provides 363.28 calories and 28.83 g of protein, or 58% of the Daily Value. Worth noting per serving: sodium at 269.78 mg (12% of the Daily Value) and saturated fat at 7.76 g (39% 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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