This flavorful tilapia recipe combines the mild, flaky texture of the fish with a zesty red pepper and Parmesan crust. It’s quick to prepare, packed with protein, and perfect for a healthy, low-carb meal.
Ingredients
- 4 tilapia fillets (about 4-6 ounces each)
- ½ cup grated Parmesan cheese
- 1 tsp smoked paprika
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp dried oregano
- ½ tsp black pepper
- ½ tsp red pepper flakes (adjust to your spice preference)
- 1 tbsp olive oil
- 1 lemon (sliced into wedges)
- Chopped fresh parsley (optional, for garnish)
Instructions
- Preheat the Oven
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil.
- Prepare the Parmesan Coating
- In a small bowl, combine Parmesan cheese, smoked paprika, garlic powder, onion powder, oregano, black pepper, and red pepper flakes. Mix well.
- Season the Tilapia Fillets
- Pat the tilapia fillets dry with a paper towel and brush them lightly with olive oil.
- Coat the Fillets
- Sprinkle the Parmesan mixture generously over the tilapia fillets, pressing lightly to ensure the coating sticks.
- Bake the Fish
- Arrange the coated fillets on the prepared baking sheet. Bake in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.
- Broil for Crispiness (Optional)
- For a crispy top, switch to the broiler setting for the last 1-2 minutes of cooking. Watch carefully to prevent burning.
- Serve
- Transfer the tilapia to a serving plate. Garnish with fresh parsley and serve with lemon wedges for a burst of freshness.
Serving Suggestions
- Pair with a side of steamed veggies (e.g., asparagus, broccoli, or green beans).
- Serve over a bed of quinoa or cauliflower rice for a balanced meal.
- Add a light salad with vinaigrette for extra greens.
Enjoy your healthy and flavorful Red Pepper & Parmesan Tilapia!
