|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 19g||24%|
|Saturated Fat 8g||40%|
|Total Carbohydrate 37g||14%|
|Dietary Fiber 3g||12%|
|Total Sugars 6g|
|Vitamin C 56mg||278%|
|*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.|
Tilapia is a mild-flavored fish that can be cooked using a wide range of methods, from pan-frying to poaching to grilling, and, of course, baking. This baked tilapia recipe has a nice crisp coating that makes the fish taste like it was fried while instead it was cooked in the oven. The breading is a mixture of Panko (Japanese bread crumbs), crushed potato chips, and grated Parmesan cheese, creating a cheesy, crunchy topping with just the right amount of salt. The fish sits on top of a bed of leeks and peppers as it bakes, keeping the fish moist, infusing flavor, and making this recipe an easy one-dish meal.
Tilapia is a good choice when looking for a sustainable fish as it is raised on farms. If you can't find tilapia or prefer another type of thinly cut white fish, catfish, rainbow trout, striped bass, red snapper, and branzino are all good alternatives.
3 medium leeks, washed and chopped (white and light green parts)
1 medium red bell pepper, seeded and diced
1 clove garlic, minced
1 teaspoon olive oil
1 1/2 pounds tilapia
Kosher salt and freshly ground black pepper
1 cup Panko (Japanese breadcrumbs)
1/2 cup crushed potato chips
1/2 cup grated Parmesan cheese
2 tablespoons butter, melted
Gather the ingredients.
Preheat the oven to 425 F. Coat a 9 by 13-inch baking dish with cooking spray.
Toss the leeks, red peppers, garlic, and olive oil together in a bowl.
Spread it out in an even layer in the baking dish.
Place the fish fillets on top of the vegetables. Season with salt and pepper.
Toss the Panko, potato chips, Parmesan cheese, and melted butter together in a bowl.
Sprinkle the mixture evenly over the fish, pressing down lightly to form a loose crust.
Bake 15 to 20 minutes, until the fish flakes easily with a fork and the topping is nicely browned.
- Have fun with the potato chip flavor and swap in salt and vinegar, barbecue, or the "crab chip," which are flavored with Old Bay seasoning.
- Change out the vegetables for onions, tomato, and zucchini, or potatoes, Brussels sprouts, and shallots. Just be sure to cut the vegetables into even sizes, and for vegetables that take longer to bake—like potatoes and Brussels—cut them into small pieces.
- Instead of a white fish, try this recipe with salmon, shrimp, or even chicken. Adjust the cooking time accordingly, as shrimp will cook faster and chicken will take longer.
- Serve this dish with a side of aioli (garlic mayonnaise). The fresh lemon flavor and creaminess of the mayo is the perfect complement to the salty, crispy fish.