Spring is here, and I’m moving out of my winter comfort-food zone and into lighter, healthier eating. Nothing crazy, mind you. I tend to favor recipes that lean more towards flavor rather than a favorable calorie count. Breadcrumb-crusted tilapia makes the transition to cleaner eating pretty easy.
Tilapia is a great fish to try if you don’t eat a lot of fish, or don’t like fish much. It’s a light, white fish that doesn’t have a strong fishy smell. Tilapia’s mild taste tends to pickup the flavor profile of the foods in which it’s cooked. When baked with Italian seasonings, Parmesan cheese, and breadcrumbs, it develops a crispy crust that tastes fantastic.
(And if the flavor isn’t enough to sell you, the price might. Tilapia is a cheaper fish, making it more economical.)
I cooked it the other night as a main course served with a cold noodle salad, and lightly sautéed zucchini. It would be great with Roasted Asparagus and when I make it again, I’ll try it that way.
My recipes make large portions. I had enough leftover for another family dinner. (How’s that for budget-friendly?) I froze those fillets to save for a later meal…fish tacos, which I’ll be sure to share soon.
- 3 lbs fresh tilapia fillets (about 5 large fillets)
- ½ cup Italian-style breadcrumbs
- 2 tbsp Italian seasoning
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ cup Parmesan cheese, shredded
- Extra virgin olive oil for drizzling
- Slices of lemon to garnish.
- Chopped Italian flat-leaf parsley to garnish.
- Preheat oven to 400 degrees.
- Place breadcrumbs, cheese, and spices in a dredging plate or gallon-freezer bag.
- Place one fillet in bag and shake it until coated.
- Place on the parchment-covered baking sheet.
- Repeat with each fillet. When finished, sprinkle more coating over the fish until thoroughly covered.
- Drizzle a bit of olive oil over the fish.
- Bake for 15-18 minutes or until fish is flaky.
- (Optional). Broil fish at 550 degrees for about 2 minutes if you want more of a golden crust.
- Serve with lemon wedges and garnish with parsley, if desired.