Eating fish doesn’t have to taste fishy. This Parmesan crusted tilapia is perfect because it has a great crust, but the Parmesan adds a wonderful flavor to this fish. Tilapia is not a harsh or fishy fish, so you don’t have to worry about the fishy taste with this dish.
I have a confession to make. My husband and I don’t eat a ton of fish. I went a really long time thinking that Jeremy didn’t like fish. It’s not his favorite, but he doesn’t hate it. When I started Weight Watchers, I realized how healthy fish and shrimp actually are. I realized that we had to start getting more fish in our diets, because it was healthy and delicious.
I need to add a Seafood category on my sidebar. Oops!
Related: Baked Salmon in Foil Packets
I would suggest that you either cut one fish fillet in half or buy a smaller fillet than what you see pictured. This could have fed both of us with some leftover. Unfortunately, I didn’t realize that it was going to be so much food, so I didn’t think to only cook one fillet at a time. Just keep that in mind as you grocery shop. Sometimes you don’t need the biggest tilapia fillets…a medium one will do just fine.
To make this parmesan crusted tilapia:
Preheat the oven to 425 degrees.
In a small bowl, add the egg whites. In another small bowl, add the oat flour, lemon zest, Parmesan cheese, salt and pepper. Dip both of the tilapia fillets in the egg whites, then immediately dip them in the flour mixture. Cover the fish to coat it completely.
Bake the fish for 15 minutes, flip and bake another 15 minutes. Serve immediately.
Parmesan Crusted Tilapia
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Ingredients
- 2 egg whites lightly beaten
- 1/2 cup oat flour
- 2 Tablespoons lemon zest
- 1/2 cup Parmesan cheese
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 2 tilapia fillets
- 1 lemon sliced for serving
Instructions
- Preheat the oven to 425 degrees
- In a small bowl, add the egg whites. In another small bowl, add the oat flour, lemon zest, Parmesan cheese, salt and pepper.
- Dip both of the tilapia fillets in the egg whites, then immediately dip them in the flour mixture. Cover the fish to coat it completely.
- Bake the fish for 15 minutes, flip and bake another 15 minutes. Serve immediately.
Tried this recipe?Mention @dashofherbs or tag #dashofherbsrecipes!
I don’t know why, but I have never pounded chicken. I really hate raw chicken in general, so that’s probably why. I should try it though! I think that might be fun and worthwhile one of these days.
Butterflying or pounding chicken is so much fun! I probably wouldn’t buy much other fish that are frozen but I find cod or tilapia are fine frozen.
Oh I bet this would be delicious with chicken too. I haven’t thought of butterflying chicken for a recipe, but I bet this would be great. I haven’t bought frozen fish (I do buy frozen shrimp often), so that’s a great suggestion!
Thank you – it’s so freaking good. This didn’t taste fishy at all, so I bet your mom would like it. My husband isn’t a huge fan of fish either, but he really liked this dish.
Love it! I do a similar recipe with butterflied chicken! As you know, I have my favorite recipes for tilapia too. I usually actually get the frozen bag of tilapia so I can always make a quick easy recipe on nights that I don’t have anything prepared.
This looks delicious. I LOVE fish and I LOVE cheese. My mom isn’t a big fish person but i’m working on her. I think she’d love this :-]
Thank you Jae. Fish is something that we are trying to add more of into our diets. This one was wonderful and so easy!
Since “giving up” mostly beef and pork, my husband and I have been eating a lot of chicken, salmon, and shrimp, too! This is a nice addition to recreating a recipe. 😀