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Parmesan Crusted Tilapia Recipe

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Donna Urso

If you are tired of bland tilapia try this Parmesan Crusted Almond Flour Delight! This recipe will elevate your weeknight fish routine with loads of flavor.

Tilapia is a versatile and affordable protein, but sometimes the classic recipes can feel a little boring.  This parmesan-crusted tilapia with a healthy almond flour twist is here to change that! Not only is it incredibly easy to make, but it's also packed with flavor and perfect for busy weeknights. 

How to Make Tasty Pan-Seared Tilapia: Parmesan Crusted

4 pieces of Parmesan crusted tilapia on a white plate with lemon wedges and parsley.

The secret weapon in this recipe is almond flour.  It replaces traditional breadcrumbs, creating a delicious crust that's gluten-free and lower in carbs. Plus, almond flour adds a nutty richness that complements the parmesan cheese beautifully, browns nicely, and adds crunch.

This recipe is a regular on my weekly meal rotation. Are you ready to ditch bland fish and embrace flavorful fillets? Let's get cooking!

You Will Need

  • A woman assembling the ingredients to make tilapia breading. Holding a zester for a lemon.
    2 Tilapia fillets
  • 1/2 cup almond flour
  • 1/2 cup grated Parmesan cheese
  • Zest of 1 lemon
  • 1/2 tsp. onion powder
  • 1/2 tsp. garlic powder
  • 2 eggs, beaten
  • 1/2 tsp. salt and 1/4 tsp. pepper
  • olive oil or avocado oil for frying

Benefits of Almond Flour

Swapping breadcrumbs for almond flour offers several benefits. First, it's naturally gluten-free, making this recipe perfect for those with dietary restrictions. Second, almond flour is lower in carbs than breadcrumbs, making it a great choice for those watching their carb intake.  But most importantly, it adds a delightful texture and depth of flavor to the crust that I think you'll love.

A woman dipping tilapia fillets in an egg mixture.

Instructions:

1. Prep the Breading: In a shallow dish, combine the almond flour, parmesan cheese, onion powder, garlic powder, and lemon zest. 

2. Prep the Egg  Mixture: Beat the egg, salt, and pepper together. Pat the tilapia fillets dry and dip in the egg mixture to coat.

3. Heat Up the Pan: Heat the olive or avocado oil in a large skillet over medium heat. 

4. Coat the Tilapia: Press each fillet firmly into the almond flour mixture, ensuring it's evenly coated.

5. Sear to Perfection: Carefully add the breaded tilapia to the hot pan. Don't overcrowd the pan - cook in batches if necessary. Sear the fish for 2-4 minutes per side, or until golden brown and flakey. 

6. Plate and Enjoy!  Serve your parmesan-crusted almond flour tilapia immediately with your favorite sides. 

Tips & Variations:

For extra flavor, add chopped fresh herbs like parsley or dill to the almond flour mixture. Want to add a spicy kick?  Use a dash of cayenne pepper in the breading.

 Don't have almond flour? Panko is always a good option for crunch without the low-carb benefit. You can substitute with finely ground pork rinds for a similar low-carb option. 

 Prefer oven-baked fish? Preheat your oven to 400°F (200°C) and bake the breaded tilapia for 10-12 minutes, or until cooked through.

Squeeze some fresh lemon juice over the fish for extra brightness.  

Frequently Asked Questions About Parmesan Crusted Tilapia

Can I use something besides almond flour?

Yes! I've become a fan of almond flour for the reasons I mentioned above, but here are a few alternatives:

Panko breadcrumbs: These Japanese breadcrumbs will create a lighter and airier crust than almond flour.

Crushed nuts: Finely crushed walnuts, pecans, or even macadamia nuts can add a unique textural element and nutty flavor. I'm a fan of the crushed pecans.

Why didn't you use all-purpose flour for dredging? Isn't that a usual step?

In my opinion, dredging with flour is optional. It can help the almond flour mixture adhere better to the fish, but it's not essential. If you're following a strict gluten-free or keto diet, you can omit the flour dredging altogether.

How can I tell when the tilapia is cooked through?

The best way to tell if your tilapia is cooked through is to use a food thermometer. The internal temperature of the fish should reach 145°F (63°C). Alternatively, you can gently flake the fish with a fork. If it flakes easily and appears opaque throughout, it's done.

Can I bake the tilapia instead?

Yes, you can definitely bake the tilapia! Preheat your oven to 400°F (200°C) and bake the breaded fillets for 10-12 minutes, or until cooked through. 

The Parmesan Crusted Tilapia Recipe

gluten-free dinner, low-carb, keto

dinner
American
Yield: 2
Author: Donna Urso
Crispy Parmesan Crusted Tilapia

Crispy Parmesan Crusted Tilapia

A tasty, quick option for preparing tilapia with a crusty Parmesan breading.
Prep time: 10 MinCook time: 5 MinTotal time: 15 Min

Ingredients

Instructions

  1. Prep the Breading: In a shallow dish, combine the almond flour, parmesan cheese, onion powder, garlic powder, and lemon zest.
  2. Prep the Egg Mixture: Beat the egg, salt, and pepper together. Pat the tilapia fillets dry and dip in the egg mixture to coat.
  3. Heat the Pan: Heat the olive oil or avocado oil in a large skillet over medium heat.
  4. Coat the Tilapia: Press each fillet firmly into the almond flour mixture, ensuring it's evenly coated.
  5. Sear to Perfection: Carefully add the breaded tilapia to the hot pan. Don't overcrowd the pan - cook in batches if necessary. Sear the fish for 2-4 minutes per side, or until golden brown and flakey.
  6. Plate and Enjoy! Serve your parmesan-crusted almond flour tilapia immediately with your favorite sides.

Recommended Products

Cutting Board Set
Zester/Grater
12 inch non-stick skillet

Nutrition Facts

Calories

500.43

Fat (grams)

28.84 g

Sat. Fat (grams)

7.27 g

Carbs (grams)

11.96 g

Fiber (grams)

3.45 g

Net carbs

7.54 g

Sugar (grams)

1.35 g

Protein (grams)

53.34 g

Sodium (milligrams)

1170.89 mg

Cholesterol (grams)

270.43 mg

Nutritional information is approximate.

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©Just One Donna

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