Crispy Parmesan-Crusted Tilapia
Crispy Parmesan-Crusted Tilapia features flaky fish wrapped in a golden, garlicky crumb with a hint of Italian herbs. The buttery coating and grated Parmesan add rich depth while keeping the fillets tender inside. Serve this for a quick weeknight dinner or a light, crowd-pleasing main with a fresh salad or roasted vegetables.
- Prep10 mins
- Cook25 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Crispy Parmesan-Crusted Tilapia, 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
- 50 / 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.
- 19
- Heart Health
- 47
- Metabolic
- 30
- Digestive
- 21
- Inflammatory
- 47
- Performance
- 33
- General Wellness
- 1
Preheat the oven to 350 degrees F (175 degrees C).
- 2
Put the butter and the garlic in an 8x8-inch microwave-safe baking pan and microwave until the butter is melted, about 30 seconds.
- 3
Put the flour in one bowl. Beat the eggs together in a second bowl. Combine the bread crumbs and Parmesan cheese in a third bowl.
- 4
Dip the fillets in the flour until lightly coated, then in the beaten eggs, and then in the bread crumb mixture. Place them in the baking dish with the garlic-butter mixture.
- 5
Bake in the preheated oven until the fish is golden and flakes easily with a fork, about 25 minutes, flipping halfway through the cooking time.
- Calories 460.22 kcal High 23%
- Protein 33.33 g Good Source 67%
- Carbohydrate 48.87 g 18%
- Total Fat 13.92 g Moderate 18%
- Saturated Fat 7.18 g High 36%
- Trans Fat 0.02 g High --
- Cholesterol 181.58 mg High 61%
- Sodium 687.64 mg High 30%
- Dietary Fiber 3.75 g Moderate 13%
- Total Sugars 2.67 g --
- Added Sugars 2.52 g Moderate 5%
- Calcium 138.01 mg Moderate 11%
- Iron 4.85 mg Good Source 27%
- Potassium 678.03 mg Moderate 14%
- Vitamin A 27.97 mcg Low Source 3%
- Vitamin C 0.13 mg Low Source 0%
- Vitamin D 3.96 mcg Moderate 20%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Eggs 🥚
- Milk 🥛
- Wheat 🌾
- Gluten
- Garlic 🧄
About This Recipe
Crispy Parmesan Crusted Tilapia is made with 7 ingredients and serves 4. It takes about 35 mins and is rated easy. Key ingredients include All Purpose Flour, Butter, Eggs, and Grated Parmesan Cheese. Each serving provides about 460.22 kcal, and is a good source of protein.
Recipe Questions
- What is Crispy Parmesan-Crusted Tilapia made of?
- The main ingredients are All-Purpose Flour, Butter, Eggs, Grated Parmesan Cheese, Minced Garlic. The full list of 7 is above.
- How long does it take to make Crispy Parmesan-Crusted Tilapia?
- About 35 mins in total: 10 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 460.22 kcal. The full nutrition breakdown is above.
- Is Crispy Parmesan-Crusted Tilapia easy to make?
- This recipe is rated easy, with 7 ingredients and 5 steps.
- Is Crispy Parmesan-Crusted Tilapia healthy?
- Crispy Parmesan-Crusted Tilapia has an easyChef Pro health score of 39/100. Per serving, it provides 460.22 calories and 33.33 g of protein, or 67% of the Daily Value. It is a good source of iron. Worth noting per serving: sodium at 687.64 mg (30% of the Daily Value), saturated fat at 7.18 g (36% of the Daily Value) and added sugars at 2.52 g (5% of the Daily Value). It contains Fish, Eggs, Milk, Wheat, Gluten and Garlic, 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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