Crunchy Panko-Crusted Baked Tilapia
By
Diana Rattray
Updated on 12/6/22
Tested by Tara Omidvar
The Spruce Eats / Nyssa Tanner
Prep:15 mins
Cook:20 mins
Total:35 mins
Servings:4 servings
76 RATINGS
3 COMMENTS
Add a comment
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Show Full Nutrition Label
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)
SAVE RECIPE
This easy panko-crusted tilapia is nicely seasoned with a light mayonnaise and Dijon mustard coating and some basic spices and herbs. The tilapia is baked to crispy perfection in just 15 to 20 minutes. Serve this tasty baked tilapia as the centerpiece of a healthy meal with roasted or baked potatoes and a salad or steamed vegetables.
Panko breadcrumbs originated in Japan and are popular because they keep their shape and crispiness when baked or fried. They also absorb less grease than plain breadcrumbs. They are made from a special type of white bread, without using the crust. If you don't have panko crumbs, feel free to substitute toasted bread crumbs, crushed melba toast, or cracker meal. However, the result won't be quite as crispy and light.
Accompaniments for your tilapia can include lemon wedges, remoulade sauce, or tartar sauce on the side.
"Mixing fine bread crumbs with Panko gives this fish the perfect amount of crunchiness. An ideal recipe for a weeknight dinner as it cooks very quickly. A mixed spring salad and fresh lemon or lime wedges are the perfect sides for this dish." —Tara Omidvar
A Note From Our Recipe Tester
Ingredients
Steps to Make It
Tilapia is a mild white fish that is farmed worldwide. Many people who don't like fishy-tasting fish find it a good choice. Due to the thinness of the fillets, you can cook it quickly and give it the sauce or toppings you desire. Besides baking, you can grill it or fry it. It is low in fat and calories and high in protein, but doesn't have a lot of desirable omega-3 fatty acids, like those that are found in oily fish such as salmon.
Tilapia farms can be polluting, but many improvements have been made in the United States, Canada, Ecuador, and Peru so that Seafood Watch lists their tilapia as the best choices; tilapia from China is to be avoided, however.
How to Store Tilapia
Refrigerate any leftover tilapia for up to 3 days. You can reheat it in the oven, an air fryer, or a frying pan if you want to preserve some of the crispiness.
By
Diana Rattray
Updated on 12/6/22
Tested by Tara Omidvar
The Spruce Eats / Nyssa Tanner
Prep:15 mins
Cook:20 mins
Total:35 mins
Servings:4 servings
76 RATINGS
3 COMMENTS
Add a comment
�
| Nutrition Facts (per serving) | |
|---|---|
| 484 | Calories |
| 11g | Fat |
| 31g | Carbs |
| 65g | Protein |
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)
SAVE RECIPE
This easy panko-crusted tilapia is nicely seasoned with a light mayonnaise and Dijon mustard coating and some basic spices and herbs. The tilapia is baked to crispy perfection in just 15 to 20 minutes. Serve this tasty baked tilapia as the centerpiece of a healthy meal with roasted or baked potatoes and a salad or steamed vegetables.
Panko breadcrumbs originated in Japan and are popular because they keep their shape and crispiness when baked or fried. They also absorb less grease than plain breadcrumbs. They are made from a special type of white bread, without using the crust. If you don't have panko crumbs, feel free to substitute toasted bread crumbs, crushed melba toast, or cracker meal. However, the result won't be quite as crispy and light.
Accompaniments for your tilapia can include lemon wedges, remoulade sauce, or tartar sauce on the side.
"Mixing fine bread crumbs with Panko gives this fish the perfect amount of crunchiness. An ideal recipe for a weeknight dinner as it cooks very quickly. A mixed spring salad and fresh lemon or lime wedges are the perfect sides for this dish." —Tara Omidvar
A Note From Our Recipe Tester
Ingredients
- Cooking spray, for the baking pan
- 4 tilapia fillets (about 6 to 8 ounces each, 1 1/2 to 2 pounds total)
- 2 tablespoons light mayonnaise
- 2 teaspoons honey Dijon mustard or Dijon mustard
- 1 cup panko bread crumbs
- 1/2 cup fine dry bread crumbs
- 1 tablespoon dried parsley flakes
- 1 teaspoon paprika
- 1/2 teaspoon onion powder
- 1/2 teaspoon salt or about 3/4 teaspoon seasoned salt blend
- Dash of pepper
Steps to Make It
- Gather the ingredients.
- Preheat the oven to 400 F/200 C and lightly grease a large shallow baking pan—such as a jelly roll pan—or spray with nonstick cooking spray.
- Combine the mayonnaise and mustard in a small bowl; rub the mixture over the tilapia fillets.
- Combine the panko and fine bread crumbs, parsley, paprika, onion powder, salt, and pepper in a food processor. Pulse 4 to 6 times to combine.
- Pour bread crumbs mixture into a wide, shallow bowl. Dip the coated fillets in the mixture, turning to coat both sides.
- Arrange the coated fillets in the prepared baking dish.
- Bake the fish fillets for 15 to 20 minutes or until fish is cooked through, depending on the thickness of the fillets. Fish will flake easily with a fork when done.
- Carefully remove the tilapia fillets to plates with a spatula.
Tilapia is a mild white fish that is farmed worldwide. Many people who don't like fishy-tasting fish find it a good choice. Due to the thinness of the fillets, you can cook it quickly and give it the sauce or toppings you desire. Besides baking, you can grill it or fry it. It is low in fat and calories and high in protein, but doesn't have a lot of desirable omega-3 fatty acids, like those that are found in oily fish such as salmon.
Tilapia farms can be polluting, but many improvements have been made in the United States, Canada, Ecuador, and Peru so that Seafood Watch lists their tilapia as the best choices; tilapia from China is to be avoided, however.
How to Store Tilapia
Refrigerate any leftover tilapia for up to 3 days. You can reheat it in the oven, an air fryer, or a frying pan if you want to preserve some of the crispiness.