Sometimes super healthy dinners that are also quick to make are hard to come by. But also serving boxed mac and cheese, peanut butter and jelly sandwiches, or bacon jam grilled cheese every night for dinner just doesn’t cut it…although I’m never mad about a grilled cheese for dinner night. 😉 Enter Baked Tilapia! Tilapia are one of my favorite fish to cook because they’re not very, well, “fishy.” Since they’re mild in flavor, they’re versatile, easy to prep, and really hard to mess up. This Baked Tilapia recipe is one of my favorites. It’s so simple to make, packed with protein, and makes a delicious and good-for-you dinner next to your favorite roasted vegetables and a side of Jasmine Rice or Roasted Red Potatoes. Looking for more dinner ideas? Check out the rest of my dinner recipes here!
What is tilapia?
Tilapia are a species of freshwater fish that are native to Africa and the Middle East. They are mild in flavor, high in protein, and low in calories and fat. Tilapia are easy to prep, quick to cook, and known for their health benefits and affordability, which makes them one of the most commonly cooked fish! When prepared properly, tilapia are light, flaky, tender, and absolutely delicious.
Ingredients needed for this Baked Tilapia recipe:
Canola Oil: I use canola oil to grease the parchment paper to prevent sticking. Tilapia: you can use 4 full filets or 6-8 loins. The amount of breading needed will depend on the size of your filets. Milk: you can use buttermilk or regular milk, depending on what you have on hand. Buttermilk does add an extra punch of flavor! Egg: coating the fish in egg helps protect it from drying out as it bakes. It also helps the flour/breadcrumb mixture stick. Seasoned Breadcrumbs and All-Purpose Flour: the base for our breading. Flour absorbs moisture while the breadcrumbs give that classic golden-brown crunch. Parmesan: I like to use freshly grated parmesan for the best flavor. Seasonings: seasoning salt, Italian seasoning, salt, garlic powder, paprika, black pepper
How to cook tilapia
Tilapia is super quick-cooking, which makes it great for healthy weeknight dinners. This baked tilapia recipe is ready in just 20 minutes!
Tips and tricks:
Pat it dry. Use a paper towel to pat the tilapia dry before breading it. Removing excess moisture helps the breading get nice and crispy. Spray with oil. I like to spray the tops of the fish with spray oil or non-stick spray. This creates that delicious golden-brown color. Broil. If the crust isn’t quite browned to your liking after baking, turn the broiler on for a couple of minutes to brown it even more. Play with seasonings. I love the seasoning combo listed in this recipe, but you can definitely get creative with it. Try taco seasoning, cajun seasoning, old bay seasoning, you name it.
Serving suggestions
This Baked Tilapia is delicious paired with a pile of quinoa or brown rice, roasted green beans, or a simple spring mix salad. Simple, healthy, and delicious! For a more decadent meal, you can also add this Garlic Parmesan Orzo Pasta or Easy Homemade Mac and Cheese!
More recipes you’ll love
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Air Fryer Salmon
Air Fryer Pork Chops
Instant Pot Turkey Breast
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