Parmesan Crusted Tilapia

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This recipe is perfect for a quick, healthy dinner, especially during the week when time for cooking greatly diminishes. Tilapia, which doesn’t taste too “fishy,” is a great source of protein and low in calories. I like to add more flavor and create a crunchier texture with the breadcrumb and Parmesan cheese coating. Serve with a side of vegetables for some added nutrition!

Ingredients (serves two)

  • Two tilapia fillets
  • 1/4 cup Panko bread crumbs
  • 1/4 cup Parmesan cheese
  • 3/4 tsp. garlic powder
  • 3 Tbsp. Egg Beaters (or beat one egg)
  • 1 Tbsp. canola oil

If you use the individually wrapped, frozen fillets (like I did), make sure to thaw before cooking. Pour egg into shallow bowl. Combine bread crumbs, cheese and garlic powder on a small plate, mixing well. Heat canola oil in pan over medium heat. Coat fillet with egg, then coat with bread crumb mixture. Place in pan and cook for 3 minutes, then flip and cook for an additional 3 minutes, or until fully cooked. Repeat with second fillet and serve warm.

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  • What a great mid-week recipe! I need more things like this that are healthy and don’t take too long to cook!

  • What a great mid-week recipe! I need more things like this that are healthy and don’t take too long to cook!