Oven-Fried Tilapia Fillets
With a simple mayonnaise, Dijon, and Parmesan breadcrumb coating, this 30-minute recipe is perfect for weeknight meals!
Ingredients
- Olive oil spray, for the pan, plus more for the fish
- 1 large egg
- 1 tbsp water
- 2 tbsp mayonnaise
- 2 tsp Dijon mustard
- 1 ½ cups Parmesan seasoned bread crumbs
- 1 tsp paprika
- 4 tilapia fillets, about 1 1/2 to 2 pounds
- Kosher salt and freshly ground black pepper, to taste
Instructions
- Heat oven to 400°F.
- Line a baking sheet with nonstick foil and spray it with olive oil spray.Olive oil spray
- In a bowl, combine the egg, water, mayonnaise, and Dijon mustard; whisk to blend.1 large egg | 1 tbsp water | 2 tbsp mayonnaise | 2 tsp Dijon mustard
- In a wide, shallow bowl, combine the seasoned bread crumbs with the paprika; stir to blend thoroughly.1 1/2 cups Parmesan seasoned bread crumbs | 1 tsp paprika
- Dip the tilapia fillets in the egg mixture to coat and then in the bread crumb mixture, turning to coat both sides. Sprinkle with kosher salt and freshly ground black pepper.4 tilapia fillets | Kosher salt and freshly ground black pepper
- Arrange the coated fillets on the prepared baking sheet. Spray them lightly with more olive oil spray.Olive oil spray
- Bake the tilapia fillets for about 10 minutes; turn and continue baking for 8 to 10 minutes longer, or until fish is cooked through. The time depends on thickness of the fillets. The fish will be opaque and will flake easily with a fork when done.
- With a spatula, gently remove the fillets to a serving platter or individual plates.
Nutrition
Calories: 390kcalCarbohydrates: 30gProtein: 41gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 3gTrans Fat: 0.02gCholesterol: 134mgSodium: 448mgPotassium: 623mgFiber: 2gSugar: 3gVitamin A: 318IUVitamin C: 0.01mgCalcium: 100mgIron: 3mg
Disclaimer:
Our nutritional information is based on a third-party application that analyzes the ingredients list to determine the values. The information is meant to be helpful, but should be considered an estimate. Values may differ depending on measurements, brands, serving variations, and database availability.
Tried this recipe?Let us know how it was!