Parmesan Crusted Tilapia Recipe

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Baked, not fried, this crispy seafood recipe is a healthy hit!


When you hear the word “crusted”, you may think of a deep fried dish with white carbs, but that’s not the case with this Parmesan crusted tilapia recipe. Whole wheat bread crumbs get the right seasoning from savory cheese, and the fish is baked, which yields the crispy crust you love. Serve this with a side of green vegetables for a healthy, low-calorie meal, or try it with marinara and a little shredded low-fat mozzarella. Either way, it’s sure to be a big hit!

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Parmesan Crusted Tilapia

Low in carbs and high in protein, this tasty Tilapia recipe is perfect for any healthy eating plan.
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Yield 4 people
Serving Size 1 fillet
Course Dinner
Cuisine Universal
Author SkinnyMs.


  • 2 slices whole wheat-bread processed in a food processor (or just use 1/4 cup whole wheat breadcrumbs)
  • 1/4 cup parmesan cheese grated
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon fresh ground pepper
  • 1 tablespoon olive oil
  • 4 tilapia fillets


  • Preheat oven to 375 degrees.
  • Combine the breadcrumbs, cheese, salt, pepper, and olive oil in a bowl and mix well.
  • Coat the fish with the breadcrumbs and lay on a baking sheet. Bake until fish is browned and cooked through, 7-10 minutes.

Nutrition Information

Serving: 1fillet | Calories: 255kcal | Carbohydrates: 10g | Protein: 34g | Fat: 9g | Saturated Fat: 3g | Cholesterol: 72mg | Sodium: 728mg | Fiber: 2g | Sugar: 2g |
SmartPoints (Freestyle): 6
Keywords Low-Carb, Quick and Easy, Seafood

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  1. This was really good! I added the juice of half a lemon and ended the bake on broil to get a crusty finish on the breadcrumbs. Deeeelish alternative to fried fish.

  2. This tasted great but is there a good “clean” way to make the crumbs stick to the fish a little better? Mine were falling off and I am a beginner cook so I’m not sure how to fix that.

    1. Hi Kristin, Yes there is. Try coating both sides of the fish in either a whipped egg or egg white, milk of any kind, or spritz with an oil spray. Hope this helps!

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