Easy Broiled Tilapia Parmesan: Your 20-Minute Weeknight Dinner Solution
Searching for a fast, flavorful, and fuss-free dinner recipe that won’t keep you in the kitchen for hours? Look no further than this incredible Broiled Tilapia Parmesan. This delightful dish can be on your table in just twenty minutes, offering a perfect balance of flaky fish, savory Parmesan cheese, and a hint of zesty lemon. It pairs wonderfully with a side of fluffy rice and a crisp steamed vegetable, making it an ideal choice for any busy weeknight.
One of the secrets to making quick dinners a reality is keeping versatile ingredients on hand. Frozen fish fillets, especially tilapia, are a fantastic pantry staple. They offer convenience and quality, ready to be transformed into a delicious meal whenever hunger strikes. If you’re starting with frozen fillets, don’t worry – they thaw quickly in about 30 minutes when placed in cold water. Just remember to factor in this brief thawing time, and you’ll be on your way to a gourmet-tasting meal with minimal effort.
Why Choose Tilapia for Your Weeknight Dinner?
Tilapia is a fantastic choice for a quick and healthy meal. It boasts a mild flavor that appeals to a wide range of palates, including those who might typically shy away from fish. Its firm, flaky texture holds up well to various cooking methods, especially broiling, which helps it develop a beautiful, slightly crispy exterior while remaining tender and moist on the inside. Nutritionally, tilapia is an excellent source of lean protein, low in fat, and rich in essential vitamins and minerals, making it a smart addition to any balanced diet. It’s also widely available and often more affordable than other fish varieties, proving that healthy eating doesn’t have to break the bank.
The Benefits of Broiling Fish
Broiling is an often-underestimated cooking technique, especially when it comes to fish. It involves cooking food under direct, high heat, similar to grilling but performed inside your oven. This method is incredibly fast, perfect for thin fillets like tilapia, and creates a wonderful caramelized crust on the outside while keeping the interior succulent. Unlike frying, broiling requires very little added fat, contributing to a healthier meal. Plus, by lining your pan with foil, cleanup is an absolute breeze, saving you even more time after dinner.
Broiled Tilapia Parmesan
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Mary Ann
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10 minutes
10 minutes
20 minutes
🍴
Main Dish
Gluten-free, Italian-inspired
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8
199
Ingredients
- 2 pounds frozen tilapia fillets, thawed and patted dry
- ½ cup Parmesan cheese, finely shredded or grated for best coating
- 2 Tbsp. butter, softened to room temperature
- 3 Tbsp. mayonnaise
- 2 Tbsp. lemon juice, freshly squeezed if possible
- ¼ tsp. dried basil
- ¼ tsp. ground black pepper, or to taste
- ⅛ tsp. onion powder
- ⅛ tsp. celery salt
Instructions
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Preheat your oven broiler. Ensure your oven rack is positioned a few inches (typically 4-6 inches) from the heating element for optimal broiling.
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Line a baking pan with aluminum foil for easy cleanup, then lightly spray it with non-stick cooking spray to prevent the fish from sticking.
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In a small bowl, combine the Parmesan cheese, softened butter, mayonnaise, lemon juice, dried basil, ground black pepper, onion powder, and celery salt. Mix until all ingredients are well incorporated and form a smooth paste. Set this mixture aside.
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Arrange the thawed and patted dry tilapia fillets in a single layer on your prepared baking pan. Broil the fillets for 2 to 3 minutes on each side. This initial broiling helps to firm up the fish.
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Carefully remove the pan from the oven. Evenly coat the top side of each fillet with a generous layer of the Parmesan mixture. Flip the fillets over and coat the other side as well. Return the pan to the oven and continue broiling for approximately 2 more minutes, or until the fish flakes easily with a fork and the Parmesan crust is golden and bubbly. Serve immediately.
Notes
Nutrition per serving
Carbohydrates: 1 g
Protein: 25 g
Fat: 11 g
Sodium: 251 mg
Fiber: 1 g
Sugar: 1 g
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Tips for Broiling Perfection
Achieving perfectly broiled tilapia is simpler than you might think. First, ensure your fish is thoroughly thawed and, crucially, patted dry with paper towels. Excess moisture can steam the fish instead of broiling it, preventing that desirable golden-brown crust. When setting your oven, position the rack so the fish is about 4 to 6 inches from the broiler element. This distance allows for even cooking without burning. Keep a close eye on the fish; broilers are powerful, and cooking times can vary. The tilapia is done when it easily flakes with a fork and has an internal temperature of 145°F (63°C).
Serving Suggestions to Complete Your Meal
While Broiled Tilapia Parmesan is a star on its own, pairing it with the right side dishes elevates the meal. As suggested, a fluffy bed of white or brown rice is a classic choice, soaking up any delicious juices from the fish. Steamed vegetables like asparagus, green beans, or broccoli provide a fresh, healthy contrast. For a heartier meal, consider serving it alongside a light pasta tossed with olive oil and garlic, or a vibrant mixed green salad with a vinaigrette dressing. A crusty loaf of garlic bread can also be a wonderful addition, perfect for wiping up any leftover sauce on your plate.
Customizing Your Tilapia Parmesan
This recipe is highly adaptable, allowing you to easily customize it to your taste. Feel free to experiment with different herbs; fresh parsley, oregano, or thyme can add a new dimension of flavor. For a little heat, sprinkle in some red pepper flakes into the Parmesan mixture. You can also vary the cheese – a blend of Parmesan and mozzarella would create a creamier, stringier topping. A squeeze of fresh lime juice instead of lemon can offer a different citrusy tang. Don’t hesitate to incorporate finely chopped sun-dried tomatoes or capers into the cheese mixture for an extra pop of flavor and texture. Garnish with fresh lemon wedges and chopped fresh parsley for an appealing finish.
Making Ahead & Storage Options
While this Broiled Tilapia Parmesan is best enjoyed fresh off the broiler for maximum flavor and texture, you can certainly do some prep work in advance. The Parmesan mixture can be prepared a day or two ahead and stored in an airtight container in the refrigerator. This cuts down on active cooking time when you’re ready to make dinner. Leftover cooked tilapia can be stored in the refrigerator for up to 2-3 days. Reheat gently in the oven or air fryer to help retain some of its crispiness, or enjoy it cold atop a salad for a quick lunch.
Conclusion: A Fast, Flavorful, and Healthy Choice
Broiled Tilapia Parmesan truly stands out as an exceptional weeknight dinner option. Its combination of speed, simplicity, and incredible flavor makes it a household favorite. In just 20 minutes, you can transform humble tilapia fillets into a succulent, cheesy, and satisfying meal that feels special without requiring extensive culinary skills or time. Whether you’re a seasoned chef or a beginner in the kitchen, this recipe promises a delicious outcome every time. So next time you’re looking for a quick and healthy meal, remember this Broiled Tilapia Parmesan and enjoy the ease and delight it brings to your dinner table!
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