Easy Baked Tilapia With Panko

Dinner is so easy and fast with this simple Baked Tilapia. A scrumptious crispy topping made with breadcrumbs, butter, and garlic makes these fish fillets flaky inside and crispy outside. A super simple and over-the-top delicious baked tilapia recipe is at your fingertips.

Tilapia has a very mild taste and a medium to firm texture. That composition makes this whitefish the perfect candidate for crispy herbed toppings. You can take a less expensive fish fillet and turn it into a mouthwatering dinner. All it takes is a handful of ingredients.

What Baked Tilapia Is Great

• Budget-Friendly. Tilapia is one of the most economical types of fish you can buy. Plus, the other ingredients for this baked tilapia recipe are pantry staples. All it takes is butter, lemon juice, panko, parsley, garlic, paprika, salt and pepper.
• Easy to find. You can use fresh or frozen tilapia in this recipe. Tilapia is easy to find at your grocery store or from your fishmonger.
• Easy Weeknight Meal. Baked fish is a great choice for those evenings when you haven't planned dinner ahead of time. If Tale out some frozen tilapia fillets, defrost the fillet, add the ingredients, and bake them in the oven. All ready in under 20 minutes.
• Servings. It is so easy to make this recipe for one person, two people or many more.
• Delicious. It's hard to beat crispy baked tilapia with a moist and delicately flavored interior. Panko makes the baked tilapia crispy without over-cooking. Seasoned with garlic, paprika, parsley, salt, and pepper, and you have a dish that is hard to beat in simple flavors!

Is Tilapia Healthy?

Tilapia, along with other species of fish, is an excellent source of protein, omega-3's, vitamins and minerals. All these benefit the brain, heart, and eyes with only about 200 calories per serving.

For consumers wanting a healthier diet, the bad information about tilapia has been dubunked. Tilapia received bad publicity at one time but with no sound scientific evidence. Many health professionals have commented about the health benefits of tilapia.

Eating Tilapia helps to maintain a healthy weight and increases heart and brain health.

The Dietary Guidelines for Americans recommends eating 2 to 3 servings, approximately 4 ounces each of a variety of seafood each week. The FDA lists tilapia on it's Best Choices of fish list.

If you want to learn more about the benefits of eating tilapia, check out Tilapia Nutrition + 9 Things You Need to Know About Tilapia from the National Fisheries Institute.

How To Make Baked Tilapia

I’m confident you will love how easy and delicious this baked tilapia recipe is.

1. Preheat your oven. The oven temperature for baked tilapia is ideal at 400°F for a crispy outside and a flaky inside.
2. Add the tilapia fillets to a baking dish and brush with a bit of melted butter. Squeeze a little lemon juice on top. Then, season with salt and pepper. You can also make this baked tilapia without lemon if you prefer.
3. The seasonings for baked tilapia are so simple. Parsley flakes, garlic powder, and paprika are all the spices you need. Mix that in with the buttery panko topping. Then pat the topping onto the tilapia to make the tilapia crispy and scrumptious.
4. Bake for 12 to 15 minutes. Check the tilapia at 12 minutes to see if it is opaque and flakes easily with a fork. If not, continue baking until it is perfect.
5. You are ready to eat dinner in under 20 minutes! Serve with optional lemon wedges, if you prefer.

• Note: The USDA recommends that an instant-read thermometer inserted into the thickest part of the fish registers 145°F. With thinner pieces that is often difficult to do and the visual doneness indicators work well.

Cook's Tips

• While the panko coated tilapia is baking, make some sautéed broccoli with garlic, sautéed green beans, or a simple side salad with dressing.
• I don't recommend baking tilapia from frozen. The fish is too delicate and won't taste right. Thaw your tilapia overnight in the refrigerator, under cold running water in your sink, or in the microwave. Do not let fish sit out on your countertop to thaw.

Time to make the best baked tilapia with panko ever. You will be glad you did.

📋 Recipe