|Nutrition Facts (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 11g||14%|
|Saturated Fat 3g||15%|
|Total Carbohydrate 31g||11%|
|Dietary Fiber 2g||8%|
|Total Sugars 3g|
|Vitamin C 1mg||3%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
This easy panko-crusted tilapia is nicely seasoned with a light mayonnaise and Dijon mustard coating and some basic spices and herbs. The tilapia is baked to crispy perfection in just 15 to 20 minutes. Serve this tasty baked tilapia as the centerpiece of a healthy meal with roasted or baked potatoes and a salad or steamed vegetables.
Panko breadcrumbs originated in Japan and are popular because they keep their shape and crispiness when baked or fried. They also absorb less grease than plain breadcrumbs. They are made from a special type of white bread, without using the crust. If you don't have panko crumbs, feel free to substitute toasted bread crumbs, crushed melba toast, or cracker meal. However, the result won't be quite as crispy and light.
"Mixing fine bread crumbs with Panko gives this fish the perfect amount of crunchiness. An ideal recipe for a weeknight dinner as it cooks very quickly. A mixed spring salad and fresh lemon or lime wedges are the perfect sides for this dish." —Tara Omidvar
Cooking spray, for the baking pan
4 tilapia fillets (about 6 to 8 ounces each, 1 1/2 to 2 pounds total)
2 tablespoons light mayonnaise
2 teaspoons honey Dijon mustard or Dijon mustard
1 cup panko bread crumbs
1/2 cup fine dry bread crumbs
1 tablespoon dried parsley flakes
1 teaspoon paprika
1/2 teaspoon onion powder
1/2 teaspoon salt or about 3/4 teaspoon seasoned salt blend
Dash of pepper
Gather the ingredients.
Preheat the oven to 400 F/200 C and lightly grease a large shallow baking pan—such as a jelly roll pan—or spray with nonstick cooking spray.
Combine the mayonnaise and mustard in a small bowl; rub the mixture over the tilapia fillets.
Combine the panko and fine bread crumbs, parsley, paprika, onion powder, salt, and pepper in a food processor. Pulse 4 to 6 times to combine.
Pour bread crumbs mixture into a wide, shallow bowl. Dip the coated fillets in the mixture, turning to coat both sides.
Arrange the coated fillets in the prepared baking dish.
Bake the fish fillets for 15 to 20 minutes or until fish is cooked through, depending on the thickness of the fillets. Fish will flake easily with a fork when done.
Carefully remove the tilapia fillets to plates with a spatula.
Tilapia is a mild white fish that is farmed worldwide. Many people who don't like fishy-tasting fish find it a good choice. Due to the thinness of the fillets, you can cook it quickly and give it the sauce or toppings you desire. Besides baking, you can grill it or fry it. It is low in fat and calories and high in protein, but doesn't have a lot of desirable omega-3 fatty acids, like those that are found in oily fish such as salmon.
Tilapia farms can be polluting, but many improvements have been made in the United States, Canada, Ecuador, and Peru so that Seafood Watch lists their tilapia as the best choices; tilapia from China is to be avoided, however.
How to Store Tilapia
Refrigerate any leftover tilapia for up to 3 days. You can reheat it in the oven, an air fryer, or a frying pan if you want to preserve some of the crispiness.