Simple Oven-Fried Tilapia

By
Diana Rattray
Diana Rattray
Diana Rattray
Southern-cuisine expert and cookbook author Diana Rattray has created more than 5,000 recipes and articles in her 20 years as a food writer.
Learn about The Spruce Eats' Editorial Process
Updated on 11/27/21
Tested by
Tara Omidvar
Tara Omidvar
Tested by Tara Omidvar
Tara is a professional food photographer and recipe tester and developer. She received her bachelor's degree in photography at the Azad University of Art and Architecture and her Diploma of Culinary Management from George Brown College in Toronto. She runs her own food blog Made of Sugar and Saffron, where she shares her love of sweets and foods from around the world.
Learn about The Spruce Eats' Editorial Process
Simple Oven-Fried Tilapia

The Spruce / Kristina Vanni
Prep: 15 mins
Cook: 15 mins
Total: 30 mins
Servings: 4 servings
Nutrition Facts (per serving)
515 Calories
9g Fat
59g Carbs
56g Protein
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Nutrition Facts
Servings: 4
Amount per serving
Calories 515
% Daily Value*
Total Fat 9g 12%
Saturated Fat 3g 14%
Cholesterol 190mg 63%
Sodium 583mg 25%
Total Carbohydrate 59g 21%
Dietary Fiber 8g 27%
Total Sugars 10g
Protein 56g
Vitamin C 107mg 537%
Calcium 143mg 11%
Iron 5mg 29%
Potassium 1106mg 24%
*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.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Fried fish is delicious, but is also high in fat and calories and can be messy to make. When baked in the oven, however, the process is simpler and the finished dish is healthier. In this recipe, tilapia fillets are seasoned with a cornmeal and breadcrumb coating and then baked until crispy and golden, making for a fish dish the whole family will love.

Similar to when breading chicken, the tilapia fillets are treated to the three-step coating technique, beginning with flour, then dipping in an egg and milk combination, and finishing with a seasoned breadcrumb and cornmeal mixture. The flavor comes from Creole seasoning, parsley, and thyme, giving the fish a nice earthiness and a little hint of spice.

A freshwater fish, tilapia is farmed throughout the world and should be easy to find at your local supermarket. It has a mild taste and firm texture, making it a versatile fish that works well with a variety of cooking methods and ingredients. The Creole seasoning can be store-bought or homemade and is a simple combination of paprika, garlic and onion powders, cayenne pepper, oregano, and thyme.

Serve these fish fillets with tartar sauce or a homemade rémoulade sauce and lots of lemon wedges for squeezing.

"One of my absolute favorite Tilapia recipes. A great weeknight option to serve with a green salad. Just remember that cooking fish can be tricky, and overcooking it makes it very tough. I recommend following the timing mentioned in the recipe. If not done by then, give it another 2 to 3 more minutes and keep checking it." —Tara Omidvar

Oven Fried Tilapia Tester Image
A Note From Our Recipe Tester

Ingredients

  • Butter-flavored or olive oil cooking spray, for the baking sheet

  • 1 to 1 1/2 pounds tilapia fillets

  • 2/3 cup all-purpose flour

  • 3/4 cup plain breadcrumbs

  • 1/4 cup cornmeal

  • 1/2 teaspoon Creole seasoning

  • 1/2 teaspoon kosher salt

  • 1 teaspoon dried parsley

  • 1/2 teaspoon dried thyme

  • 2 large eggs

  • 2 tablespoons milk, or light cream

  • 2 to 3 tablespoons melted unsalted butter, optional

  • 1 lemon, cut into wedges

Steps to Make It

  1. Gather the ingredients.

    Simple Oven-Fried Tilapia ingredients

    The Spruce / Kristina Vanni

  2. Rinse the tilapia fillets with cold water and pat dry. Heat the oven to 400 F and spray a baking sheet with nonstick cooking spray (butter-flavored or olive oil).

    tilapia patted dry with a paper towel

    The Spruce / Kristina Vanni

  3. Put the flour in a shallow bowl or plate.

    Put the flour in a shallow bowl

    The Spruce / Kristina Vanni

  4. In another shallow bowl or pie plate, combine the breadcrumbs, cornmeal, Creole seasoning, salt, parsley, and thyme.

    combine breadcrumbs, cornmeal, Creole seasoning, salt, parsley, and thyme

    The Spruce / Kristina Vanni

  5. In another shallow bowl or pie plate, whisk the eggs with the milk or light cream.

    whisk eggs with cream

    The Spruce / Kristina Vanni

  6. Dip the fillets into the flour, then into the egg mixture, and then dip them in the seasoned crumb mixture to coat.

    tilapia coated with flour, egg and breadcrumbs

    The Spruce / Kristina Vanni

  7. Place the coated tilapia fillets on the prepared baking sheet. If desired, drizzle each fillet with a small amount of the melted butter.

    breadcrumb coated tilapia on a baking sheet

    The Spruce / Kristina Vanni

  8. Bake the fish for 10 to 15 minutes, or until the fish flakes easily with a fork.

    Simple Oven-Fried Tilapia on a baking sheet

    The Spruce / Kristina Vanni

  9. Serve with lemon wedges and a tartar or remoulade sauce on the side, if you like.

  10. Enjoy.

Recipe Variation

If you would like, you can substitute Cajun seasoning for the Creole; this blend is similar, but typically uses fewer dried herbs and includes more ground peppers.