Baked Parmesan and Panko Tilapia

Seafood can be incredibly intimidating to make (at least for me).   I’ve tried to make scallops at home many times and they never quite come out the way I’d like.  And calamari?  Forget it.  But tilapia is incredibly easy to work with, cooks quickly, is inexpensive, healthy, and very mild tasting.  What’s not to like?  It’s also ranked as a “Best Choice” by the Monterey Bay Aquarium Seafood Watch, so it’s an environmentally responsible option too.  We have it at least a couple times a month.  This is a particularly quick and easy way to make it.  20 minutes, start to finish. 

1 egg, beaten (or ¼ cup of egg substitute)

4-6 tilapia filets

1 cup panko bread crumbs

¼ cup grated parmesan

1 tsp garlic powder

1 tsp onion powder

1 tsp cayenne (optional)

Lemon wedges (optional)

Salt and pepper


  • Preheat oven to 400 degrees
  • Mix together all the dry ingredients in a shallow bowl (I like to use a pie pan)
  • Pour egg into another shallow bowl/pie pan
  • Season each filet with salt and pepper.
  • Dip each tilapia fillet in the egg, then coat in the breadcrumb mixture.
  • Line evenly on a baking sheet lined with a good coating of cooking spray. Sprinkle any leftover crumbs on top of the fillets.
  • Bake for 12-15 minutes, until fish is cooked through.  Serve with lemon wedges.

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