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    Home » Recipes » Dinner » Crispy Baked Parmesan Crusted Tilapia

    Crispy Baked Parmesan Crusted Tilapia

    Updated: Jul 21, 2023 by Veronica Noone · This post may contain affiliate links · 18 Comments

    parmesan crusted tilapia pin

    I came up with this breading idea awhile back. I have a weird fascination with breading things in other then traditional breadcrumbs. I’d rather use something whole grain or full of fiber like breakfast cereal!

    The first time I tried it I was pleasantly surprised. The fish was done perfectly, not too dry and the breading was just crisp enough. Both the husband AND the toddler are HUGE fans. The toddler, of course, dips his in ketchup and I have to admit it’s pretty good that way.

    Ingredients

    • 4-4oz Tilapia fillets
    • ½ cup (30g) Fiber One Cereal (or All Bran)
    • ¼ cup (20g) Parmesan Cheese
    • ½ teaspoon onion powder
    • ½ teaspoon garlic powder
    • 1 teaspoon Italian Seasoning
    • Salt & Pepper
    • Non-stick cooking spray

    Instructions

    Preheat the broiler

    Place the cereal, parmesan cheese, and spices, in a blender or food processor to make the breading.

    Season the fish with salt & pepper. Dip the fillets in breading to coat. The fish is normally moist enough for the breading to stick without the use of egg. Of course, you could dip it if you like.

    Spray a cookie sheet lined with aluminum foil with non-stick cooking spray, Place fillets on sheet and spray tops with non-stick cooking spray.

    Broil the fish 2 racks from the top for about 3-4 minutes a side.

    The picture above shows how much of the breading I had leftover. I think you can squeeze about 2 more with the breading. Well, at leasat I can but I am REALLY good at stretching things. ;~)

    📖 Recipe

    parmesan crusted tilapia featured

    Crispy Baked Parmesan Crusted Tilapia

    This crispy baked Parmesan crusted tilapia recipe is sure to satisfy your taste buds. Follow the easy steps and enjoy a delicious meal in no time!
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 8 minutes mins
    Total Time 18 minutes mins
    Course Main Course
    Cuisine American
    Servings 4 fillet
    Calories 64 kcal

    Ingredients
      

    • 4-4 oz Tilapia fillets
    • ½ cup 30g Fiber One Cereal (or All Bran)
    • ¼ cup 20g Parmesan Cheese
    • ½ teaspoon onion powder
    • ½ teaspoon garlic powder
    • 1 teaspoon Italian Seasoning
    • Salt & Pepper
    • Non-stick cooking spray

    Instructions
     

    • Preheat the broiler
    • Place the cereal, parmesan cheese, and spices, in a blender or food processor to make the breading.
      ½ cup 30g Fiber One Cereal (or All Bran), ¼ cup 20g Parmesan Cheese, ½ teaspoon onion powder, ½ teaspoon garlic powder, 1 teaspoon Italian Seasoning, Salt & Pepper
    • Season the fish with salt & pepper. Dip the fillets in breading to coat. The fish is normally moist enough for the breading to stick without the use of egg. Of course, you could dip it if you like.
      4-4 oz Tilapia fillets
    • Spray a cookie sheet lined with aluminum foil with non-stick cooking spray, Place fillets on sheet and spray tops with non-stick cooking spray.
      Non-stick cooking spray
    • Broil the fish 2 racks from the top for about 3-4 minutes a side.

    Nutrition

    Calories: 64kcalCarbohydrates: 3gProtein: 8gFat: 2gSaturated Fat: 1gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 1gCholesterol: 18mgSodium: 125mgPotassium: 107mgFiber: 0.3gSugar: 0.1gVitamin A: 57IUVitamin C: 0.1mgCalcium: 86mgIron: 0.5mg
    Keyword Parmesan, Tilapia
    Tried this recipe?Let us know how it was!

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    1. Karen

      July 12, 2012 at 12:12 pm

      Made this last night and everyone loved it was glad that I had a few leftovers for lunch today I do have to say that is a big piece of fish and very filling..I made with Zucchini Tots and mushrooms..

      Reply
    2. Megan

      April 05, 2011 at 8:21 pm

      I made this tonight and loved it! I could easily eat 2 servings in a sitting. I served it with a brussels sprout and mushroom dish that I found on Fat Free Vegan website (which I found on your Inspiration section).

      Reply
    3. roni

      January 03, 2011 at 5:58 pm

      Thanks Amber! That's just frozen broccoli warmed in the microwave and some lipton noodles... I used to buy them when they made whole grain ones but they have since discontinued them. 🙁 They were the ones I used here... https://greenlitebites.com/2008/05/02/ronis-chicken-surprise/

      Reply
    4. Amber Tremper

      January 03, 2011 at 5:54 pm

      What is the delicious looking side dish in the last picture? It looks like broccoli and some sort of creamy pasta. Just wondering! Thanks!

      Reply
    5. roni

      January 08, 2009 at 10:14 pm

      Ohh yeah.. If that. I'd check it after 10 minutes in a 425. 🙂

      Reply
    6. Michelle

      January 07, 2009 at 4:25 pm

      Roni, I have a gas oven so my broiler is down below and I would burn the fish badly. I want to try this and your mahi recipe. Would you say 400 for about 20 minutes would work instead?

      THX!

      Reply
    7. Jenn S.

      November 30, 2008 at 8:00 pm

      I made this tonight and loved it so much that I sent my mom a pic through a text message to show her just how jealous she should be! I talked to her later and told her that I could FINALLY cook her and my dad dinner one night! This is delicious! I made it with your sweet potato fries (with curry). I feel so good for eating healthy.. and I am stuffed! Thank you, Roni.. you have inspired me to hop on the healthy train.. choo choo. 🙂

      Reply
    8. sheryl

      September 13, 2008 at 11:33 pm

      Some how we convinced my daughter she was eating pork (she hates fish) She actually liked this! We didn't have any fiber 1 so the hubby used grape nuts instead and it turned out great.

      Reply
    9. April

      July 25, 2008 at 8:42 am

      I tried this last week, and it turned out great! The fish was moist and the coating was crispy. It didn't taste light at all. I am going to try the oven fried zucchini with the left over breading.

      Reply
    10. Laurel

      July 01, 2008 at 5:50 pm

      Roni~It's official...I'm obsessed with your blog. 3 out of 4 meals this week have been from you. Tonight was the Tilapia and it was great! Last night was Beef a roni and had the southwestern chicken salad a few nights ago. Thanks so much for the healthy, great ideas!

      Reply
    11. roni

      March 16, 2008 at 11:05 pm

      Michelly - I blend it with the cheese and spices. I'm not sure if that helps it at all. I also use one of those upside down magic bullet style mixers.

      I hope that helps!

      Reply
    12. Michelly

      March 14, 2008 at 1:15 pm

      I can't seem to get Fiber 1 to grind as nicely as yours looks. I always end up with superfine powder along with chunks of the Fiber 1 still in there. Am I just being impatient and need to keep grinding? I've tried both the blender and the food processor and the food processor works a little better. Any tips on getting a more uniform crumb?

      Reply
    13. Caroline

      January 22, 2008 at 9:04 pm

      LOVE IT! I had the tilapia and curried sweet potato fries and they were both wonderful. My only problem was that I didn't know the broiler in my oven doesn't work so I had to bake the fish and wasn't sure about the time. I did about 20 mins. and it was pretty dried out. But it was still great. Thanks!

      Reply
    14. Beth

      January 15, 2008 at 7:23 pm

      Thank you so much for this recipe!! My boys would only eat fish sticks before I tried this. Ok, so the 4 year old used LOTS of ketchup with his but I still feel much better about giving them "real" fish over those fish sticks... and I can eat the same thing they are eating. Thanks again!

      Reply
    15. Lisa

      January 08, 2008 at 10:05 am

      Roni
      I made this for dinner last night and it was fabulous. Just wanted to thank you for all your great recipes and ideas. You have been and inpiration.

      Thanks
      Lisa

      Reply
    16. Diane Nelson

      January 06, 2008 at 12:35 pm

      Really, really good - was a little worried about the "sweetness" of the cereal but it wasn't a problem.
      Even my husband like this! Yeah!!!!

      Reply
    17. Liz

      January 01, 2008 at 11:28 pm

      This looks great and tilapia is on my menu this week!

      Will try it out, thanks and Happy New Year!

      Reply
    18. Kathy

      December 30, 2007 at 10:11 am

      Love tilapia...and the breading sounds great. I love the inclusion of the onion and garlic powders.

      Reply

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