6 Parmesan Crusted Tilapia

How often do you eat fish?

I probably eat it five times a year.

Did you know you are supposed to eat fish 2-3 times per week?

One of those portions should be oily fish.


I didn't realize there was an oily fish.  I just knew I liked boneless white fish.
Halibut, talapia, or cod.

So what is oily fish?

Okay, what about mercury?  All fish have mercury, but some have more than others.  Check here for a complete list from Dr. Oz.

I just discovered that I should have canned tuna three times or less per month.  Why?  Because it is high in mercury.  I have a case of the stuff in my storage room downstairs and guess what?  It only has a shelf life of two years.

To introduce more fish into our diet, I got a box of individually frozen tilapia from Costco.  Now what?
Look up some recipes on the Internet.  I like finding recipes that have ratings/reviews from people who have actually made the recipe and eaten it.

I stumbled upon Rachel Ray's Parmesan-Crusted Tilapia.  There were only 23 people who rated the recipe, but it received high marks.  Looks like a very simple recipe with four ingredients: fish, paprika, parmesan, and parsley.  Oh, and count the olive oil and lemon wedge.  Looked too easy to be true, but here goes...

I took my frozen, yes, frozen fish and brushed it with olive oil on a foil lined baking pan.

In a separate bowl, I combined the paprika, parmesan and parsley.

I didn't have 1 T. fresh parsley, so I used 1/2 T. dried.

Dipped the frozen fish into the mixture and started having second thoughts...

this looks like a lot of paprika.

I'm not sure how this is going to turn out...

Put it into a 400ºF oven and cooked it for about 20 minutes.  If you have fresh or thawed out fish, it will only take 10-12 minutes.

The result?

Crispy, cheesy, flaky fish.  Too easy, too good to be true, but it is!

Now this, I can eat twice a week.  What is YOUR favorite fish recipe?

Rachel Ray's Parmesan-Crusted Tilapia


  1. We eat tilapia about 2-3 times a month - the kids love it because it isn't "fishy". I usually grill it and make fish tacos - so easy and so delicious!

  2. I know it's good to eat salmon, so every month or two I buy a giant filet of alaskan wild salmon. I throw the whole thing in the oven for 20-30 minutes or so (check it every now and then) with a little olive oil, salt and pepper. Then we eat some for dinner that night, and I flake it and freeze the rest. Then it's easy to thaw (you could freeze it in smaller portions) when you want some to top a salad, stir into a potato soup, or just have alongside rice or quinoa. The salmon is pricey but we usually get 5-6 meals out of it! Then that gets those great fatty acids in us on a regular basis. Also, I only have to handle raw fish once. :)

    This looks like a great recipe! I love that you started with frozen fish! :)

  3. Sounds delicious, unfortunately I'm allergic to Tilapia. Either that or it was the seasonings on the Tilapia - but I'm not daring enough to try it again.

  4. Good information! I needed a 101 in fish. I have some tilapia in the freezer that needs a home, your recipe looks delicious.

  5. The crust looks great on the fish!

  6. I'm not a fish person, but I had fish THREE times last week. It had to be a personal record. I've only recently allowed tilapia back into my life after a bad tilapia trip several years ago. This looks like a great way to fix it!


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