Ingredients

The following ingredients have 4 Servings
  • 4 tilapia fillets ((4-5 ounces each))
  • ½ teaspoon salt
  • ¼ teaspoon black pepper, (freshly ground)
  • 1 teaspoon Dijon mustard
  • ½ cup grated Parmesan cheese
  • 1 cup (50g) Panko breadcrumbs
  • 1 tablespoon olive oil
  • 1 teaspoon (3g) Italian seasoning
  • 3 cloves garlic, (minced)
  • ¼-½ teaspoon crushed red pepper flakes ((optional))
  • ½ teaspoon paprika
  • 1 tablespoon fresh parsley, (chopped (plus more for garnish))

Instruction

  • Preheat the oven to 400℉/205℃. Line a 9x13-inch baking sheet with parchment paper.
  • Bring the tilapia fillets to room temperature. Place them on a cutting board and pat them dry with a paper towel. Season both sides with salt and pepper, then spread the mustard on each side of the fillet.
  • In a medium bowl, combine ingredients for the crumb crust: parmesan cheese, breadcrumbs, olive oil, Italian seasoning, garlic, pepper flakes, paprika, and chopped parsley. Mix thoroughly.
  • Coat both sides of the fish with the parmesan-breadcrumbs mixture by placing the fish on the crumb mixture and pressing it down firmly to make it stick, then flip and repeat the process.
  • Carefully place the fillet on the prepared baking tray, then spray the top with cooking spray. Bake for 10-12 minutes (depending on the thickness of the fillets) until crumbs are golden and the fish is flaky. The internal temperature should be 140℉/60℃ on an instant-read food thermometer.
  • Serve immediately with some lemon slices, rice, and veggies or salad.