Parmesan Crusted Tilapia Fillets
Parmesan Crusted Tilapia Fillets bake up with a golden, cheesy crust kissed with paprika and bright parsley, while the fish stays moist and flaky inside. It’s a quick weeknight option with bold savoriness and a delicate crunch that pairs well with simple sides like greens or roasted vegetables. Serve hot from the oven when you want something light, high-protein, and satisfying.
- Prep10 mins
- Cook10 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Parmesan Crusted Tilapia Fillets, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactGood
- 91 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 2 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 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.
- 31
- Heart Health
- 81
- Metabolic
- 16
- Digestive
- 20
- Inflammatory
- 54
- Performance
- 55
- General Wellness
- 1
Preheat the oven to 400 degrees F (200 degrees C). Line a baking sheet with aluminum foil.
- 2
In a shallow dish, whisk together Parmesan cheese, parsley, paprika, salt, and pepper.
- 3
Brush tilapia fillets with olive oil, then press them into the Parmesan cheese mixture. Place the coated fillets on the prepared baking sheet.
- 4
Bake in the preheated oven until the fish flakes easily with a fork, 10 to 12 minutes.
- Calories 188.49 kcal Moderate 9%
- Protein 26.11 g Good Source 52%
- Carbohydrate 1.23 g 0%
- Total Fat 9.61 g Moderate 12%
- Saturated Fat 4.28 g High 21%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 61.21 mg High 20%
- Sodium 296.71 mg Moderate 13%
- Dietary Fiber 1.09 g Low Source 4%
- Total Sugars 0.03 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 218.11 mg Moderate 17%
- Iron 1.46 mg Low Source 8%
- Potassium 568.68 mg Moderate 12%
- Vitamin A 5.37 mcg Low Source 1%
- Vitamin C 1.47 mg Low Source 2%
- Vitamin D 3.48 mcg Moderate 17%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Milk 🥛
About This Recipe
Parmesan Crusted Tilapia Fillets is made with 7 ingredients and serves 4. It takes about 20 mins and is rated easy. Key ingredients include Black Pepper, Fresh Parsley, Grated Parmesan Cheese, and Olive Oil. Each serving provides about 188.49 kcal, and is a good source of protein.
Recipe Questions
- What is Parmesan Crusted Tilapia Fillets made of?
- The main ingredients are Black Pepper, Fresh Parsley, Grated Parmesan Cheese, Olive Oil, Paprika. The full list of 7 is above.
- How long does it take to make Parmesan Crusted Tilapia Fillets?
- About 20 mins in total: 10 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 188.49 kcal. The full nutrition breakdown is above.
- Is Parmesan Crusted Tilapia Fillets easy to make?
- This recipe is rated easy, with 7 ingredients and 4 steps.
- Is Parmesan Crusted Tilapia Fillets healthy?
- Parmesan Crusted Tilapia Fillets has an easyChef Pro health score of 59/100. Per serving, it provides 188.49 calories and 26.11 g of protein, or 52% of the Daily Value. Worth noting per serving: sodium at 296.71 mg (13% of the Daily Value) and saturated fat at 4.28 g (21% of the Daily Value). It contains Fish and Milk, 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.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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