Crunchy panko breadcrumbs create the flavorful crust of this healthy tilapia recipe. Fresh parsley, basil and black pepper give this bright seafood dish a well-balanced, savory edge that makes every bite sing. It's a perfect choice for a quick and healthy weeknight meal.
This recipe is designed to be heart-healthy by prioritizing smart cooking techniques and ingredients. Here’s a quick overview:
The key is a three-step process. First, make sure to pat the tilapia fillets completely dry with a paper towel to remove excess moisture. Second, use a binder like the lightly beaten egg in this recipe to help the crumbs adhere. Finally, gently press the panko mixture onto the surface of the fish to ensure it is fully coated before baking.
Yes, tilapia is a healthy choice. It is a lean source of protein and low in fat. Like many fish, it provides essential nutrients. It's a versatile fish that can be part of a balanced, heart-healthy diet.
Baking and air frying are two of the best methods for cooking tilapia, especially when you want a crispy crust without deep-frying. Both methods use dry heat that cooks the fish evenly and helps the coating become golden brown and crunchy.
If you enjoyed this simple baked tilapia, you'll love exploring our other heart-healthy seafood recipes. These dishes feature lean proteins like fish and shrimp, all prepared with smart techniques to deliver incredible flavor without excess fat or sodium.
Find the perfect healthy side dish to complete your panko-crusted tilapia dinner and create a balanced meal. From vibrant roasted vegetables to wholesome grains, these easy-to-make recipes are packed with nutrients and designed to pair beautifully with fish.
Recipe yields 4 servings
Preheat oven to 475°. Line a baking pan with foil.
In a shallow bowl, slightly beat the egg. In another bowl, combine panko, parsley, basil, oregano, garlic powder, salt and black pepper.
Dip the tilapia into the egg, shaking off excess, then into panko mixture, making sure to cover completely. Place breaded fish on prepared baking pan. Coat the fish lightly on both sides with nonstick cooking spray.
Bake for 15 minutes, or until golden brown. Serve with lemon wedges. Serve immediately.
For an even crispier crust, you can make this tilapia in an air fryer.
If you need to avoid egg, you can use plain Greek yogurt or egg-free mayonnaise as a binder to help the panko crumbs stick to the fish.
Add 1-2 tablespoons of grated Parmesan cheese to the panko mixture for a savory, cheesy crust.
Substitute the panko bread crumbs with gluten-free panko or finely crushed rice-based cereal.