I came up with the below recipe for panko parmesan tilapia earlier this week and I have honestly had it for dinner 3 of the 4 nights this week. I'm always a little unsure about frozen fish but I tried the frozen tilapia from Trader Joe's for the first time and thought it tasted great, plus it's cheap and easy to defrost at the last minute for a quick weeknight meal. I served the tilapia with asparagus that I roasted on the same pan as the fish. I just tossed the asparagus in a little olive oil, salt and pepper and then roasted it for 10 minutes. I pulled out the pan, added the fish and then cooked an addition 10-12 minutes. Dinner in 20 minutes and one pan, can't get much easier than that!
2 tilapia fillets
1/2 cup whole wheat panko bread crumbs
1/4 cup fresh grated Parmesan cheese
dash of salt and pepper
dash of oregano
dash of red pepper flakes
Preheat oven to 375.
In a small bowl, combine the panko, Parmesan, and seasonings.
Cover a baking sheet with foil sprayed with cooking spray. Place the tilapia fillets on the baking sheet and then cover with the panko mixture. Bake for 10-12 minutes or until flaky.