Baked Tilapia Parmesan

Now that warmer weather is upon us, it seems fitting to try my hand at a menu makeover.  I love chicken parmesan and baked pasta dishes, but they seem better suited for winter weather when it is more appropriate to hide under the layers of bulky sweaters and scarves.  However, now that the warm weather is finally here, I tend to feel the need to lighten things up a bit.  This can be a tricky task when I not only love food, but I love A LOT of food!

In place of the fried chicken, I decided to make Baked Parmesan Crusted Tilapia.  In my quest for lighter meals, I have also been trying to incorporate more fish into my family’s diet.  For this recipe I chose tilapia.  Tilapia is a very versatile, inexpensive, flakey, white fish that lends itself to many different types of preparation.  This recipe is a great because, not only is it done in minutes, but it also incorporates the slightly addictive, savory cheese topping that we love so much!  It uses the secret ingredient of Greek yogurt to help ensure that this mild fish tastes rich and remains tender after it’s done baking.  It’s a perfect quick dish that’s sure to keep your dinner guests feeling special, even when those guests are your family instead and you are serving it a busy week night!

Baked Tilapia Parmesan

  • 4 – 5 to 6 ounce filets tilapia
  • ½ cup plain Greek yogurt or sour cream
  • 2 teaspoons brown mustard
  • 1 tablespoon lemon zest
  • ½ teaspoon kosher salt
  • ½ teaspoon black pepper, fresh cracked
  • 1 tablespoon garlic, fresh grated
  • 1 cup parmesan cheese, shredded
  • 2 tablespoon panko bread crumbs, Italian seasoned or plain


Preheat oven to 425 degrees.  Line a baking sheet with tinfoil and spray well with pan spray.  Evenly distribute the tilapia filets on the pan.  Set aside.  In a small bowl, combine yogurt, mustard, lemon zest, salt, pepper, garlic and cheese.  Stir until evenly combined.  Spread ¼ cup of mixture over the top of each tilapia filet.  Sprinkle each filet with 2 tablespoons of panko bread crumbs.  Bake for 15 minutes.  Remove the pan from the oven.  Enjoy!