Parmesan Crusted Tilapia Recipe

parmesan cheese

🥗Healthier: nutritional yeast

💰Cheaper: grated mozzarella

Nutritional yeast adds a cheesy flavor with fewer calories.

tilapia fillets

🥗Healthier: cod fillets

💰Cheaper: catfish fillets

Cod is leaner, while catfish is often less expensive.

panko breadcrumbs

🥗Healthier: whole wheat breadcrumbs

💰Cheaper: regular breadcrumbs

Whole wheat breadcrumbs offer more fiber.

egg

🥗Healthier: flaxseed meal

💰Cheaper: aquafaba

Flaxseed provides binding without cholesterol.

Crack 2 eggs into a bowl and add 1/2 teaspoon of salt and 1/4 teaspoon of black pepper.

Beat the egg mixture together until well combined.

Pat the tilapia fillets dry and place them into the egg mixture, turning to coat completely.

Set the coated tilapia aside.

In a separate bowl, combine equal portions of almond flour and grated parmesan cheese.

Add 1/2 teaspoon of garlic powder and 1/2 teaspoon of onion powder to the mixture.

Zest one whole lemon into the batter and mix until well combined.

Heat avocado oil in a pan, just covering the bottom, over medium heat.

Look for the oil to shimmer before adding the tilapia fillets.

Gently place the tilapia in the pan and cook for about 2 minutes on each side.

Check the thin pieces of fish for doneness first, as they will cook faster than thicker pieces.

Use a meat thermometer to check that the thick pieces reach 145°F, being careful not to touch the bottom of the pan.

Remove the cooked tilapia to a paper towel-lined dish.

Serve the tilapia with extra lemon for added flavor.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens