Ingredients with Measurements:
- 4 tilapia fillets (about 6 oz each)
- 1/2 cup all-purpose flour
- 2 eggs, beaten
- 1 cup Panko breadcrumbs
- 1/2 cup grated Parmesan cheese
- 1 tsp garlic powder
- 1 tsp paprika
- Salt and pepper, to taste
- Cooking spray
Special equipment needed:
- Baking sheet
- Wire rack
Step-by-step instructions:
1. Preheat the oven to 400°F. Line a baking sheet with parchment paper and place a wire rack on top.
2. In a shallow dish, mix together the flour, garlic powder, paprika, salt, and pepper.
3. In another shallow dish, beat the eggs.
4. In a third shallow dish, mix together the Panko breadcrumbs and grated Parmesan cheese.
5. Dredge each tilapia fillet in the flour mixture, shaking off any excess.
6. Dip the fillets in the beaten eggs, then coat them in the Panko-Parmesan mixture, pressing the mixture onto the fillets to help it adhere.
7. Place the coated fillets on the wire rack on the prepared baking sheet.
8. Lightly spray the fillets with cooking spray.
9. Bake for 15-20 minutes, or until the tilapia is cooked through and the crust is golden brown and crispy.
10. Serve immediately.
Time:
Preparation time: 15 minutes
Cooking time: 15-20 minutes
Temperature:
Preheat the oven to 400°F.
Serving size:
This recipe serves 4 people.
Nutritional information:
Calories: 320
Fat: 9g
Saturated Fat: 3g
Cholesterol: 148mg
Sodium: 482mg
Carbohydrates: 19g
Fiber: 1g
Sugar: 1g
Protein: 39g
Substitutions for ingredients:
- Tilapia fillets can be substituted with any white fish fillets.
- Panko breadcrumbs can be substituted with regular breadcrumbs.
- Parmesan cheese can be substituted with any hard cheese.
Variations:
- Add some chopped herbs, such as parsley or basil, to the Panko-Parmesan mixture for extra flavor.
- Try using different spices in the flour mixture, such as cumin or chili powder, for a different flavor profile.
- Serve the tilapia with a lemon wedge for a burst of citrus flavor.
Tips and tricks:
- Make sure to pat the tilapia fillets dry with paper towels before dredging them in the flour mixture to help the coating adhere better.
- Use a wire rack on top of the baking sheet to help the tilapia cook evenly and get crispy all around.
- If the crust is not as crispy as you'd like, broil the tilapia for the last minute or two of cooking.
Storage instructions:
Leftover Parmesan-Crusted Tilapia can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
To reheat the tilapia, place it on a baking sheet and bake in a preheated 350°F oven for 10-15 minutes, or until heated through.
Presentation ideas:
Serve the Parmesan-Crusted Tilapia on a bed of greens or with a side of roasted vegetables for a colorful and healthy presentation.
Garnishes:
Garnish the tilapia with chopped herbs, such as parsley or chives, for a pop of color and flavor.
Pairings:
Pair the Parmesan-Crusted Tilapia with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio.
Suggested side dishes:
- Roasted vegetables, such as asparagus or broccoli
- Garlic mashed potatoes
- Quinoa salad
- Green salad with a citrus vinaigrette
Troubleshooting advice:
- If the crust is not sticking to the tilapia, try pressing it onto the fillets more firmly.
- If the crust is getting too brown before the tilapia is cooked through, cover the fillets with foil for the last few minutes of baking.
Food safety advice:
- Make sure to cook the tilapia to an internal temperature of 145°F to ensure it is safe to eat.
- Always wash your hands and any surfaces that come into contact with raw fish to prevent cross-contamination.
Food history:
Tilapia is a freshwater fish that is native to Africa but is now farmed all over the world. It is a popular fish for cooking due to its mild flavor and firm texture.
Flavor profiles:
The Parmesan-Panko crust adds a crispy, savory layer to the mild-flavored tilapia, while the garlic and paprika in the flour mixture add a subtle kick of flavor.
Serving suggestions:
Serve the Parmesan-Crusted Tilapia with a side of roasted vegetables or a green salad for a healthy and satisfying meal.
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