Baked Tilapia with Garlic-Thyme Crust

I made this a few days after Easter as a simple main to serve with the leftover veggie side dishes I made. It was quick, simple and tasty!

I wanted to use Panko, but I was out, so I used regular breadcrumbs. I think the Panko would have added a welcome crunch to this dish. But it gets major points for being quick and easy. Yet another great use for that giant bag of tilapia I have hanging out in the freezer!

📖 Recipe

Baked Tilapia with Garlic-Thyme Crust

Big Flavors from a Tiny Kitchen - Ashley Covelli

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Servings: 4

Course: Seafood

Ingredients

 

• 4 boneless tilapia fillets
• ⅓ cup unseasoned bread crumbs, regular or Panko*
• 1 teaspoon fresh thyme, leaves stripped from the stems
• 1 teaspoon garlic powder
• ¼ teaspoon red pepper flakes
• ¼ teaspoon kosher salt
• ⅛ teaspoon freshly ground black pepper
• 2 teaspoons low fat mayonnaise

Instructions

 

1. Preheat oven to 400°F. Line a sheet pan with a baking rack and spray lightly with oil or non-stick cooking spray.
2. Pat the tilapia fillets dry. On a plate, mix together bread crumbs, thyme, garlic powder, red pepper flakes, salt and pepper.
3. Spread ½ teaspoon of mayonnaise on one side of each piece of tilapia. Invert each piece onto the breadcrumb mixture, press firmly, and place on the prepared baking rack, breadcrumb-side up. Repeat with remaining fillets.
4. Bake for 15-20 minutes, until the fish flakes easily with a fork.

Notes

• *Optional: use Gluten Free

Nutrition information

Nutrition Facts

Baked Tilapia with Garlic-Thyme Crust

Amount per Serving

Calories

207

% Daily Value*

Fat

 

4

g

6

%

Saturated Fat

 

1

g

6

%

Polyunsaturated Fat

 

1

g

Monounsaturated Fat

 

1

g

Cholesterol

 

85

mg

28

%

Sodium

 

319

mg

14

%

Potassium

 

547

mg

16

%

Carbohydrates

 

7

g

2

%

Fiber

 

1

g

4

%

Sugar

 

1

g

1

%

Protein

 

36

g

72

%

Vitamin A

 

63

IU

1

%

Vitamin C

 

1

mg

1

%

Calcium

 

37

mg

4

%

Iron

 

2

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.

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