Categories: Eats, Life Style

Parmesan Baked Tilapia

Hey, What’s Cookin’?

Parmesan Baked Tilapia is one of those versatile recipes you can have on a weekday, on a weekend, or serve to guests. Tilapia is a firm, white fish with a mild taste most people find very appealing. It’s a delicious way to get more fish in your diet! Fish at least once a week should be a goal. If tilapia is not available, another firm white fish, such as cod, is a fine substitution.

Parmesan Baked Tilapia is so quick to prepare and bake that you can have dinner on the table in less than 25 minutes!  Unfortunately, as easy as this dish is, it’s not meant for meal prepping. Cooked fresh fish does not keep as long as canned fish. You will be able to enjoy any leftovers the next day—perhaps as a work lunch?—but not beyond that. So keep that in mind if the tilapia is on sale and you are tempted to buy extra.

A word about smoked paprika: this ingredient has been a part of many of the recipes here, and if you haven’t purchased it by now, you really need to! The difference between smoked paprika and “regular” paprika is HUGE. The smoked paprika adds an amazing taste/aroma dimension to food that regular paprika simply can’t approximate. So get yourself a jar and make this recipe!

 

Parmesan Baked Tilapia

Servings: 4

 

Ingredients:

  • 4 tilapia filets or other firm white fish, such as cod (about 6 ounces for each filet)
  • 2 tbs olive oil
  • 1/2 cup grated parmesan cheese (the cheese in the can works best for this recipe!)
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tsp smoked paprika
  • 1/4 tsp cayenne pepper
  • sea salt 
  • freshly ground black pepper
  • 1 lemon, cut into wedges


Directions:

  1. Pat the tilapia filets with paper towels to ensure they are very dry.
  2. Line a rimmed baking sheet pan with parchment paper.  Arrange the fish on the parchment.  Preheat oven to 425°F.
  3. In plate or shallow bowl, combine Parmesan, garlic powder, onion powder, smoked paprika and cayenne.
  4. Brush olive oil over fish. Season evenly with salt and pepper. Flip fish over to other side and brush with oil. Spoon the seasoning mixture evenly over the fish.
  5. Place the pan on the middle oven rack and bake for about 10-15 minutes, or until the thickest part of a filet can be flaked with a fork.
  6. Serve the filets with lemon wedges.

 

Notes: Mashed cauliflower or roasted cauliflower florets are SO GOOD with the tilapia! Add steamed carrots & broccoli on the side!

 

#happyeating
#toyourhealth

JC

Photograph via: Pinterest

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