Oven Baked Tilapia

Happy Thursday my fellow food fanatics! Thanks for supporting me in my culinary adventures in the kitchen. Here is another food win… oven baked tilapia. This fish turns out moist and flaky and has a delicious crunchy parmesan coating that my family loves.

Oven Baked Tilapia


3 large tilapia fillets- almost 1 pound. On sale, it cost less than $6.
1/4 cup milk
1 egg, beaten
2 cups breadcrumbs (plain or Italian will do fine)
1 tablespoon paprika
3 tablespoons parmesan
1 teaspoon each of onion and garlic powder
Salt and Pepper


Preheat oven to 450

Set up your 2 stations…
Station 1- milk and egg mixed together
Station 2- breadcrumbs, paprika, parmesan, onion powder, garlic powder, salt, and pepper.

Take your fish and dunk in station 1 on both sides well. Then dunk in station 2. Add each piece to a oven safe dish that has been coated with your favorite cooking spray.

Cook for about 12 \minutes- 6 minutes on each side; flip halfway through. This all depends on the thickness of your fish.

I served with pan roasted brown butter squash (brown 3 tablespoons of butter and add squash with salt and pepper), spicy sauteed spinach (bunch of spinach sauteed in olive oil, a tablespoon of both butter and marscapone, crushed red pepper flakes, and salt and pepper), and couscous cooked in chicken stock.



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s