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Let’s face it. We all have evenings when we are in a rush or just don’t feel like cooking. You’d think I’d be an exception as a food blogger, but that’s not the case at all. I pull out leftovers for dinner more than I care to admit. And, that’s why lightning fast low carb dinner recipes are totally my jam. Like this easy baked Parmesan crusted tilapia recipe with mayo. If you like – no, need! – quick and easy as much as I do, you’re going to love this one.
How To Bake Tilapia in the Oven – Fresh or Frozen
Baking tilapia in the oven is quick and easy. It’s inexpensive and cooks through very fast, making it a perfect frugal, last-minute meal.
You can bake tilapia fresh or frozen. Obviously fresh fish is better, but that may not be an option depending on where you live and the time of year. I’m in the Midwest, so not all types of fish are available fresh, and when they are, they are usually flown in. Anyway, having fish available in the freezer is a great idea for an unplanned dinner.
If you have frozen fish, you don’t need to thaw it first! Simply rinse it under cold water to remove any ice and pat dry. Then you can proceed just like you would with a fresh oven baked tilapia recipe.
Of course, how long to cook tilapia in the oven will depend on the thickness of your fish filets and whether they are fresh or frozen. Ten minutes is usually enough for fresh, and just add a couple more minutes if you have frozen ones. You’ll know it’s ready when it flakes easily with a fork.
The simplest way to bake tilapia in the oven is to drizzle it with olive oil, salt, and pepper. Plain roasted tilapia is delicious, but my favorite way to make it is with mayo and a Parmesan cheese crust. It adds more flavor and prevents this relatively lean fish from getting too dry. Fortunately, the recipe for Parmesan crusted tilapia is quick and easy.
Oven Fried Parmesan Crusted Tilapia as a Sheet Pan Dinner
This basic tilapia recipe is super simple with just four ingredients. And, the prep takes only five minutes. It doesn’t get much faster than dinner on the table in fifteen minutes!
I love the crust on this fish. Parmesan crust means it’s naturally low carb without using any special ingredients like low carb flour. The whole family will love oven fried Parmesan crusted tilapia, and guests will eat it even if they aren’t low carb.
If you want the crust all around the fish, you can dip it in mayo first and then roll in bread crumbs. But, my preferred method makes this recipe even faster.
I just spread the mayo on top and sprinkle the Parmesan cheese over it. It still comes out delicious and makes an insanely fast dinner. Like, even when I really, really don’t feel like cooking.
If you’re wondering what to serve with Parmesan crusted tilapia, you’ll be happy to know that fish is a great candidate for a sheet pan dinner. You can lay out your fish and veggies on one pan, spread the toppings on the fish, drizzle the veggies with oil, salt, and pepper, and stick it in the oven. Your entire dinner will be ready in just fifteen minutes. Super easy.
The key is to use veggies that don’t take long to cook. Hard vegetables like root veggies won’t work well, because they won’t cook through by the time the fish is done. Instead, you want soft ones like zucchini and tomatoes. Medium-firm ones like green beans and asparagus are okay too, as long as you don’t mind them having a little crunch. I think they are delicious that way.
Do you have other favorite veggies to use for low carb sheet pan dinners? Now that you know how to make Parmesan crusted tilapia, you can easily add those to this recipe. Don’t forget the fresh squeeze of lemon at the end!
Easy Baked Parmesan Crusted Tilapia Recipe with Mayo - 4 Ingredients:
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Parmesan Crusted Tilapia Recipe with Mayo - 4 Ingredients
Recipe Video
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- 6 5 oz filets Tilapia
- 1 1/2 tsp Garlic salt
- 1/2 tsp Black pepper (optional)
- 1/4 cup Mayonnaise
- 6 tbsp Grated parmesan cheese
- Lemon (optional)
- Soft low carb veggies (like tomatoes, zucchini, green beans - optional)
Instructions
RECIPE TIPS + VIDEO in the post above, nutrition info + recipe notes below!
Click on the times in the instructions below to start a kitchen timer while you cook.
Preheat the oven to 400 degrees F (204 degrees C). Line a sheet pan with foil or parchment paper, and grease lightly.
- Place the tilapia filets on the lined pan. Sprinkle with garlic salt and black pepper on both sides.
Spread about 2 teaspoons (8 g) of mayonnaise over each filet. Sprinkle grated parmesan cheese on top.
- If you want to make a sheet pan dinner arrange soft low carb veggies in a single layer around the fish. (Harder vegetables are not recommended, because they won't cook through by the time the fish is done.) Drizzle them with olive oil, then sprinkle with sea salt and black pepper.
Bake for 10-12 minutes, until the fish flakes easily with a fork. Squeeze with fresh lemon before serving.
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Recipe Notes
Nutrition info does not include optional veggies, because it will depend on which ones you use.
Serving size: 1 5-oz filet
Video Showing How To Make Parmesan Crusted Tilapia:
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Nutrition Information Per Serving
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.
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11 Comments
Rodney Trotti
Can this be frozen in Food saver freezer bags?
Wholesome Yum M
Hi Rodney, Freezing will change the texture of the fish a bit, but it will still taste the same.
Lesley
Delicious and great for weeknights.
Preslie
Seriously love this recipe. I’ve made it 4-5 times and each time it’s perfect. Thank you for all of your wonderful recipes!
Maya | Wholesome Yum
Thank you, Preslie!
Pam Byrd
I tried this tonight and it was easy and delicious! I used tomatoes, broccoli, and mushrooms.
Maya | Wholesome Yum
Thank you, Pam!
Pat Ligon
I found this recipe and went immediately to the store for Tilapia. You were right – this is an easy peasy recipe which looks and tastes delicious. My family loved it. I modified slightly. I had some red potatoes so I cut them into 1-inch cubes, and added a little olive oil and cooked them on the tray before adding the other veggies and the fish. They were nice and crispy by the time the whole meal was ready. For the last couple of minutes, I turned to stove off and the broiler on. That made the parmesan get slightly brown and crispy also. Delicious!
Many thanks.
Maya | Wholesome Yum
Thank you, Pat! I’m glad you liked it!
Cathy Glover
I was totally thrilled with the recipe for the crusted oven fried tilapia! Made it tonight with side order of steamed sugar snap peas. Loved it.
Maya | Wholesome Yum
Thank you, Cathy! I’m glad you liked it!