Broiled Tilapia Parmesan: A Quick & Easy Weeknight Dinner Recipe

Are you searching for a simple yet satisfying dinner recipe that’s both healthy and delicious? Look no further than Broiled Tilapia Parmesan! This dish is incredibly easy to prepare, making it perfect for busy weeknights. Tilapia, a mild white fish, is coated in a flavorful Parmesan crust and broiled to golden perfection. The result is a flaky, tender fish with a crispy, cheesy topping that the whole family will love. In this comprehensive guide, we’ll walk you through every step of the process, from selecting the best tilapia to adding your own personal touch to the recipe. Get ready to enjoy a restaurant-quality meal in the comfort of your own home, in under 30 minutes!

## Why You’ll Love This Broiled Tilapia Parmesan Recipe

Before we dive into the recipe itself, let’s explore why this dish is such a winner:

* **Quick and Easy:** This recipe requires minimal prep time and cooks in just a few minutes under the broiler. It’s perfect for those evenings when you’re short on time but still want a home-cooked meal.
* **Healthy and Delicious:** Tilapia is a lean source of protein, and the Parmesan crust adds flavor without excessive calories. You can easily adapt the recipe to make it even healthier by using whole-wheat breadcrumbs or adding vegetables.
* **Versatile:** This recipe is a blank canvas for your culinary creativity. You can add different herbs, spices, or cheeses to customize the flavor to your liking.
* **Budget-Friendly:** Tilapia is a relatively inexpensive fish, making this a great option for feeding a family on a budget.
* **Kid-Friendly:** Even picky eaters will enjoy the mild flavor of the tilapia and the cheesy, crispy topping.

## Ingredients You’ll Need

Here’s a list of the ingredients you’ll need to make Broiled Tilapia Parmesan:

* **Tilapia Fillets:** 4 (6-8 ounce) tilapia fillets, fresh or frozen (thawed)
* **Parmesan Cheese:** 1/2 cup grated Parmesan cheese
* **Breadcrumbs:** 1/4 cup plain breadcrumbs (or Panko breadcrumbs for extra crispiness)
* **Garlic Powder:** 1 teaspoon
* **Dried Italian Herbs:** 1 teaspoon (or a combination of oregano, basil, and thyme)
* **Salt:** 1/4 teaspoon (or to taste)
* **Black Pepper:** 1/4 teaspoon (or to taste)
* **Olive Oil:** 2 tablespoons
* **Lemon Wedges:** For serving (optional)

**Ingredient Notes:**

* **Tilapia:** Fresh tilapia is always best, but frozen tilapia works perfectly well. Just make sure to thaw it completely before cooking. Pat it dry with paper towels to remove excess moisture, which will help the Parmesan crust adhere better.
* **Parmesan Cheese:** Use freshly grated Parmesan cheese for the best flavor. Pre-grated Parmesan cheese often contains cellulose, which can prevent it from melting properly.
* **Breadcrumbs:** Plain breadcrumbs will work fine, but Panko breadcrumbs will give the crust a lighter, crispier texture. You can also use whole-wheat breadcrumbs for a healthier option. If you’re gluten-free, use gluten-free breadcrumbs or almond flour.
* **Italian Herbs:** You can use a pre-mixed Italian herb blend, or you can create your own using dried oregano, basil, and thyme.
* **Olive Oil:** Use extra virgin olive oil for the best flavor.

## Equipment You’ll Need

Here’s a list of the equipment you’ll need:

* **Baking Sheet:** A large baking sheet is essential for broiling the tilapia.
* **Aluminum Foil:** Line the baking sheet with aluminum foil for easy cleanup.
* **Small Bowl:** For mixing the Parmesan crust ingredients.
* **Measuring Cups and Spoons:** For accurately measuring the ingredients.
* **Spatula:** For carefully transferring the tilapia to the baking sheet.
* **Oven Mitts:** For protecting your hands from the heat of the broiler.

## Step-by-Step Instructions: How to Make Broiled Tilapia Parmesan

Now that you have all your ingredients and equipment ready, let’s get cooking!

**Step 1: Prepare the Baking Sheet**

Preheat your broiler to high. Line a baking sheet with aluminum foil. This will prevent the tilapia from sticking and make cleanup a breeze. Lightly grease the foil with cooking spray or olive oil.

**Step 2: Prepare the Parmesan Crust**

In a small bowl, combine the grated Parmesan cheese, breadcrumbs, garlic powder, dried Italian herbs, salt, and black pepper. Mix well until all the ingredients are evenly distributed.

**Step 3: Prepare the Tilapia Fillets**

If using frozen tilapia, make sure it’s completely thawed. Pat the tilapia fillets dry with paper towels to remove any excess moisture. This will help the Parmesan crust adhere better to the fish.

**Step 4: Coat the Tilapia with Olive Oil**

Brush each tilapia fillet with olive oil on both sides. This will help the Parmesan crust stick to the fish and keep it moist during broiling.

**Step 5: Apply the Parmesan Crust**

Evenly sprinkle the Parmesan cheese mixture over the top of each tilapia fillet, pressing gently to help it adhere. Make sure to cover the entire surface of the fish with the Parmesan crust.

**Step 6: Broil the Tilapia**

Carefully place the prepared tilapia fillets on the prepared baking sheet. Place the baking sheet under the broiler, about 4-6 inches from the heat. Broil for 5-8 minutes, or until the Parmesan crust is golden brown and the fish is cooked through. The cooking time will vary depending on the thickness of the tilapia fillets and the strength of your broiler. Keep a close eye on the fish to prevent it from burning.

**Step 7: Check for Doneness**

The tilapia is done when it flakes easily with a fork. You can also use a meat thermometer to check the internal temperature. The internal temperature should reach 145°F (63°C).

**Step 8: Serve and Enjoy!**

Carefully remove the baking sheet from the oven using oven mitts. Let the tilapia cool for a minute or two before serving. Serve immediately with lemon wedges, if desired. Garnish with fresh parsley for a pop of color.

## Tips and Tricks for Perfect Broiled Tilapia Parmesan

Here are some tips and tricks to ensure your Broiled Tilapia Parmesan turns out perfectly every time:

* **Don’t Overcrowd the Baking Sheet:** Avoid overcrowding the baking sheet, as this can steam the fish instead of broiling it. If necessary, cook the tilapia in batches.
* **Keep a Close Eye on the Broiler:** Broilers can vary in strength, so keep a close eye on the fish to prevent it from burning. If the Parmesan crust starts to brown too quickly, lower the baking sheet one rack position.
* **Don’t Overcook the Tilapia:** Tilapia is a delicate fish that can easily become overcooked. Overcooked tilapia will be dry and tough. Cook it just until it flakes easily with a fork.
* **Use a Meat Thermometer:** For best results, use a meat thermometer to ensure the tilapia is cooked to the correct internal temperature of 145°F (63°C).
* **Add a Little Heat:** For a spicy kick, add a pinch of red pepper flakes to the Parmesan crust mixture.
* **Experiment with Different Cheeses:** Try using a blend of Parmesan and Romano cheese, or add a sprinkle of mozzarella cheese for extra cheesiness.
* **Add Some Vegetables:** You can add some vegetables to the baking sheet alongside the tilapia. Broccoli florets, asparagus spears, or sliced bell peppers would all be great choices.
* **Make it Gluten-Free:** Use gluten-free breadcrumbs or almond flour to make this recipe gluten-free.

## Serving Suggestions

Broiled Tilapia Parmesan is a versatile dish that can be served with a variety of sides. Here are a few suggestions:

* **Pasta:** Serve the tilapia over a bed of pasta tossed with olive oil and garlic, or with a marinara sauce.
* **Rice:** Serve the tilapia with steamed rice, brown rice, or quinoa.
* **Vegetables:** Serve the tilapia with a side of steamed or roasted vegetables, such as broccoli, asparagus, green beans, or carrots.
* **Salad:** Serve the tilapia with a fresh green salad or a Caesar salad.
* **Mashed Potatoes:** Serve the tilapia with creamy mashed potatoes or roasted garlic mashed potatoes.

## Variations and Substitutions

Here are some variations and substitutions you can try to customize this recipe to your liking:

* **Different Fish:** You can substitute other white fish for tilapia, such as cod, haddock, or pollock.
* **Different Cheese:** You can use different types of cheese in the Parmesan crust, such as Romano, mozzarella, or provolone.
* **Different Herbs:** You can use different herbs in the Parmesan crust, such as basil, oregano, thyme, or parsley.
* **Lemon Pepper:** Add a pinch of lemon pepper to the Parmesan crust for a zesty flavor.
* **Spicy:** Add a pinch of red pepper flakes or a dash of hot sauce to the Parmesan crust for a spicy kick.
* **Garlic Butter:** Brush the tilapia fillets with garlic butter instead of olive oil.
* **Mayonnaise:** Substitute mayonnaise for the olive oil. This will create a very moist and flavorful dish.

## Make-Ahead Instructions

You can prepare the Parmesan crust mixture ahead of time and store it in an airtight container at room temperature for up to 2 days. You can also prepare the tilapia fillets by brushing them with olive oil and coating them with the Parmesan crust mixture. Store them in the refrigerator for up to 24 hours. When you’re ready to cook the tilapia, simply place them on the baking sheet and broil as directed.

## Storage and Reheating Instructions

Store leftover Broiled Tilapia Parmesan in an airtight container in the refrigerator for up to 3 days. To reheat, place the tilapia on a baking sheet and bake at 350°F (175°C) for 10-15 minutes, or until heated through. You can also reheat the tilapia in the microwave, but it may become slightly soggy.

## Broiled Tilapia Parmesan Recipe Card

**Yields:** 4 servings
**Prep time:** 10 minutes
**Cook time:** 8 minutes

**Ingredients:**

* 4 (6-8 ounce) tilapia fillets, fresh or frozen (thawed)
* 1/2 cup grated Parmesan cheese
* 1/4 cup plain breadcrumbs (or Panko breadcrumbs for extra crispiness)
* 1 teaspoon garlic powder
* 1 teaspoon dried Italian herbs (or a combination of oregano, basil, and thyme)
* 1/4 teaspoon salt (or to taste)
* 1/4 teaspoon black pepper (or to taste)
* 2 tablespoons olive oil
* Lemon wedges, for serving (optional)

**Instructions:**

1. Preheat broiler to high. Line a baking sheet with aluminum foil and lightly grease with cooking spray or olive oil.
2. In a small bowl, combine Parmesan cheese, breadcrumbs, garlic powder, Italian herbs, salt, and pepper. Mix well.
3. Pat tilapia fillets dry with paper towels. Brush both sides with olive oil.
4. Evenly sprinkle the Parmesan cheese mixture over the top of each tilapia fillet, pressing gently to help it adhere.
5. Place the tilapia fillets on the prepared baking sheet. Broil for 5-8 minutes, or until the Parmesan crust is golden brown and the fish is cooked through. The internal temperature should reach 145°F (63°C).
6. Carefully remove the baking sheet from the oven. Let the tilapia cool for a minute or two before serving. Serve immediately with lemon wedges, if desired.

## Nutritional Information (Per Serving, approximate):

* Calories: Approximately 250-300
* Protein: 30-35 grams
* Fat: 10-15 grams
* Carbohydrates: 5-10 grams

(Note: Nutritional information is approximate and may vary depending on the specific ingredients used.)

## Conclusion

Broiled Tilapia Parmesan is a simple, healthy, and delicious recipe that’s perfect for busy weeknights. With just a few ingredients and a little bit of effort, you can create a restaurant-quality meal that the whole family will enjoy. So, give this recipe a try and let us know what you think! Don’t forget to share your creations on social media using the hashtag #BroiledTilapiaParmesan.

Enjoy your delicious and easy Broiled Tilapia Parmesan! We hope this guide has been helpful and informative. Happy cooking!

## FAQs

**Q: Can I use frozen tilapia?**
A: Yes, you can use frozen tilapia. Make sure to thaw it completely before cooking and pat it dry with paper towels to remove any excess moisture.

**Q: Can I use pre-grated Parmesan cheese?**
A: Freshly grated Parmesan cheese is recommended for the best flavor and melting properties. Pre-grated Parmesan cheese often contains cellulose, which can prevent it from melting properly.

**Q: How do I know when the tilapia is done?**
A: The tilapia is done when it flakes easily with a fork and the internal temperature reaches 145°F (63°C).

**Q: Can I add vegetables to the baking sheet?**
A: Yes, you can add vegetables to the baking sheet alongside the tilapia. Broccoli florets, asparagus spears, or sliced bell peppers would all be great choices.

**Q: Can I make this recipe gluten-free?**
A: Yes, you can make this recipe gluten-free by using gluten-free breadcrumbs or almond flour.

**Q: Can I prepare this recipe ahead of time?**
A: Yes, you can prepare the Parmesan crust mixture ahead of time and store it in an airtight container at room temperature for up to 2 days. You can also prepare the tilapia fillets by brushing them with olive oil and coating them with the Parmesan crust mixture. Store them in the refrigerator for up to 24 hours.

**Q: How do I store leftovers?**
A: Store leftover Broiled Tilapia Parmesan in an airtight container in the refrigerator for up to 3 days.

**Q: How do I reheat leftovers?**
A: To reheat, place the tilapia on a baking sheet and bake at 350°F (175°C) for 10-15 minutes, or until heated through. You can also reheat the tilapia in the microwave, but it may become slightly soggy.