Tilapia with Onion Crust

Elevate your dinner game with this irresistible Tilapia with Onion Crust, a recipe that combines tender, flaky fish with a golden, savory topping that's bursting with flavor. Perfectly seasoned tilapia fillets are topped with a richly caramelized onion mixture infused with garlic, fresh parsley, panko breadcrumbs, and a hint of Parmesan for a beautifully crisp, cheesy crust. Ready in just 35 minutes, this easy-to-make dish is baked to perfection for a healthier yet indulgent twist on seafood. The tangy brightness of fresh lemon wedges makes for the perfect finishing touch, creating a harmonious balance of flavors. Whether you're planning a weeknight meal or impressing dinner guests, this baked tilapia recipe delivers gourmet-style results with minimal effort.

Nutriscore Rating: 67/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces tilapia fillets
• 1 large sweet onion
• 1 cup panko breadcrumbs
• 0.5 cup grated Parmesan cheese
• 2 tablespoons olive oil
• 2 tablespoons unsalted butter
• 2 cloves garlic
• 2 tablespoons fresh parsley
• 1 whole lemon
• 1 teaspoon kosher salt
• 0.5 teaspoon ground black pepper

Directions

Step 1

Preheat your oven to 400°F (200°C) and lightly grease a baking dish with olive oil.

Step 2

Peel and finely dice the sweet onion. Mince the garlic and chop the fresh parsley.

Step 3

Heat a skillet over medium heat and melt the butter. Add the diced onion and garlic, cooking until the onion is soft and slightly caramelized, about 5-7 minutes.

Step 4

Remove the skillet from heat and mix in the panko breadcrumbs, grated Parmesan cheese, and parsley until well combined. Season with half the salt and pepper.

Step 5

Pat the tilapia fillets dry with paper towels and season both sides with the remaining salt and pepper.

Step 6

Arrange the tilapia fillets in the prepared baking dish in a single layer.

Step 7

Spoon the onion mixture evenly onto each fillet, gently pressing it down to adhere to the surface of the fish.

Step 8

Bake in the preheated oven for 15-20 minutes, or until the fish flakes easily with a fork and the crust turns golden brown.

Step 9

While the tilapia bakes, slice the lemon into wedges for serving.

Step 10

Remove the tilapia from the oven and let it rest for 2 minutes. Serve hot with lemon wedges on the side.

Nutrition Facts

Serving size	770.2 grams (770.2g)

Amount per serving	% Daily Value*
Calories	1420

Total Fat 77.00g	99%
Saturated Fat 30.50g	153%
Polyunsaturated Fat 2.70g
Cholesterol 330mg	110%
Sodium 1851mg	80%
Total Carbohydrate 62.10g	23%
Dietary Fiber 6.60g	24%
Total Sugars 11.80g
Protein 130.40g	261%

Vitamin D 0IU	0%
Calcium 584mg	45%
Iron 6mg	33%
Potassium 1927mg	41%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 47.4%

Protein: 35.7%

Carbs: 17.0%