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• My Crispy, Cheesy Parmesan Crusted Tilapia Is a Weeknight Win
• Ingredients & Substitutions
• How To Make Parmesan Crusted Tilapia
• My Recipe Tips
• Serving Ideas
• Parmesan Crusted Tilapia Recipe card
• Recipe Reviews

My Crispy, Cheesy Parmesan Crusted Tilapia Is a Weeknight Win

Parmesan crusted tilapia is one of my go-to dinners when I need something quick but still crave flavor. It’s one of those recipes that feels a little fancy but takes hardly any effort — and it never disappoints. I’ve made it more times than I can count, and it always hits the spot. Here’s why I keep coming back to it:

• Flaky fish with a crispy, savory crust – The tilapia bakes up tender on the inside with a golden crust of parmesan, herbs, and spices on top. It’s super flavorful and gives big pan-fried energy without the mess.
• Fast and fuss-free – No dredging, no breadcrumbs, no eggs — just spread, sprinkle, and bake. I can have this on the table in under 30 minutes , and there’s barely anything to clean.
• Perfect for sheet pan meals – I made this on a whim when plain baked tilapia just wasn’t cutting it. Toss some quick-cooking veggies on the pan and you’ve got a full dinner — just like my sheet pan chicken dish .

Whether it’s a busy weeknight or I just don’t feel like doing a ton of dishes, this parmesan tilapia is perfect. Make it with me!

Ingredients & Substitutions

Here I explain the best ingredients for my parmesan crusted tilapia recipe, what each one does, and substitution options. For measurements, see the recipe card .

Parmesan Crusted Tilapia:

• Tilapia Fillets – I’ve made this with both fresh and frozen tilapia — either one works! If yours is frozen, just rinse off any ice and pat it dry first. I usually use whole fillets, but loins are great too. You can even try other fish like flounder or haddock … or make my parmesan crusted salmon instead!
• Spices – Garlic salt , black pepper, and paprika are my go-to’s for flavor here. If you don’t have garlic salt, just mix garlic powder and sea salt instead. Lemon pepper works great too if you want a little zing!
• Herbs – I use dried regano and basil for that classic herby crust. Fresh herbs work too, but you’ll need to use about three times as much.
• Grated Parmesan Cheese – This is what gives the fish that golden, crispy crust. Don’t use shredded or shaved parmesan — it’ll melt instead of crisping up. I stick with the grated kind from a plastic can… it works best.
• Mayonnaise – I use my homemade avocado oil mayo , but whatever mayo you like will work just fine. It helps the crust stick and keeps the fish super moist.
• Lemon Juice – Totally optional, but I like to squeeze fresh lemon over the top right before serving for a little extra brightness.

Optional Veggies:

You don’t have to add veggies, but I usually do — it turns parmesan crusted tilapia into a super easy sheet pan meal. Here’s what I throw on the pan:

• Soft Veggies – I like using quick-cooking ones like zucchini, asparagus, green beans, or cherry tomatoes. Harder ones won’t cook in time.
• Olive Oil – I usually drizzle on olive oil, but avocado oil or melted butter work too — the cook time is short, so use whatever you’ve got.
• Sea Salt & Black Pepper – Just a sprinkle to season the veggies before they roast.

Sometimes I even roast parmesan Brussels sprouts alongside (just give them a head start before adding the fish).

How To Make Parmesan Crusted Tilapia

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Season the fish. Lay the tilapia on a baking sheet , pat it dry, and sprinkle with garlic salt and pepper.
2. Add the mayo. Spread a thin layer of mayo over the top of each filet — it helps the topping stick and keeps the fish moist.

1. Make the topping. Mix the parmesan, oregano, basil, and paprika in a small bowl, then sprinkle it over each filet.
2. Toss on the veggies. If I’m making a full meal, I’ll add soft veggies around the fish. Just keep them in a single layer so they cook evenly.
3. Bake. Pop the parmesan crusted tilapia in the oven and bake until the fish flakes easily and the crust is golden. I like to squeeze some fresh lemon over the top before serving.

My Recipe Tips

• Use a good sheet pan. I always grab my USA Pan — it’s nonstick, super sturdy, and the cleanup is a breeze. I’ve tried others, but this one never lets me down.
• I like to blot the fillets with paper towels before seasoning. It helps the mayo and crust stick better (and keeps the fish from steaming).
• Don’t skimp on the mayo. I know it sounds odd, but that thin layer locks in moisture and helps the crust get golden and crisp.
• Spread the crust evenly. I use my fingers or a spoon to gently press the parmesan mixture onto each filet — it helps it stick and crisp up more evenly.
• Cut the veggies small. If you’re adding veggies, I try to keep everything bite-sized so it all cooks at the same time as the fish. No one wants half-cooked zucchini.
• Use a thermometer, not just the timer. I always grab my instant read thermometer to check — 145 degrees F is the magic number for perfectly cooked fish.
• Using frozen tilapia? Just add a few extra minutes. You’ll know it’s done when it flakes easily with a fork, just like fresh.

Serving Ideas

Not sure what to serve with parmesan crusted tilapia? Here are some of my favorite sides to round out the meal:

• Salads – When I want something fresh on the side, I usually make my kale crunch salad , but my creamy cucumber radish salad is a great option too.
• Vegetables – Like I mentioned above, I usually bake parmesan tilapia with veggies on the same pan, but you can definitely make sides separately too. Air fryer green beans and buttery sauteed broccoli are quick favorites — and I’m a big fan of sauteed eggplant with this one.
• Starches – Roasted potatoes or Instant Pot baked potatoes are always a hit (especially with my girls). But when I want something lighter, I’ll go for mashed cauliflower instead.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Parmesan Crusted Tilapia:

• 6 5-oz Tilapia fillets ▢
• 1 1/2 tsp Garlic salt ▢
• 1/2 tsp Black pepper (optional) ▢
• 1/3 cup Grated parmesan cheese ▢
• 2 tsp Dried oregano ▢
• 1 tsp Dried basil ▢
• 1/2 tsp Paprika ▢
• 1/4 cup Mayonnaise ▢
• 1 medium Lemon (optional; sliced into wedges) ▢

Optional Veggies:

• 2 cups Soft veggies of your choice (like asparagus, cherry tomatoes, zucchini, or green beans) ▢
• 1 tbsp Olive oil ▢
• 1/4 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 400 degrees F (204 degrees C). Lightly grease a sheet pan with oil.
2. Place the tilapia fillets on the lined pan. Season with garlic salt and black pepper on both sides.
3. Spread about 2 teaspoons (8 g) of mayonnaise over each filet.
4. In a small bowl, mix together the parmesan, oregano, basil, and paprika.
5. Sprinkle the parmesan mixture on top of each fish fillet.
6. Optional step: If you want to make a sheet pan dinner, arrange soft veggies in a single layer around the fish. (Harder vegetables are not recommended, because they won’t cook through by the time the fish is done.) Drizzle them with olive oil, then sprinkle with sea salt and black pepper.
7. Bake for 10-12 minutes , until the fish flakes easily with a fork and the parmesan is golden brown. Squeeze with fresh lemon before serving, if desired.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 5-oz filet

• Tips: Check out my recipe tips above to help you get a crispy, golden crust, perfectly cooked fish, and a sheet pan meal that comes together like a breeze.

• Serving ideas: Don’t miss my serving ideas for easy veggie sides, fresh salads, and a few light starches to make this parmesan crusted tilapia a full meal.

• Store: Keep leftovers in an airtight container or wrapped tightly in plastic in the fridge for up to 5 days.

• Reheat: Warm in a 350-degree F oven for about 10 minutes. The microwave works too, but it might dry out the fish.

• Freeze: Freeze for up to 3 months, then thaw overnight in the fridge or in a sealed bag in water before reheating. It may be a little drier after thawing.

• Note on nutrition info: The nutrition info does not include optional veggies, because it will depend on which ones you use.

📖 Want more recipes like this? Find this one and many more in my 30 Dinners In 30 Minutes and Healthy Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Parmesan Crusted Tilapia

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Parmesan Crusted Tilapia

My parmesan crusted tilapia is crispy, cheesy, and so easy. Toss in some veggies and you’ve got a full sheet pan meal!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/parmesan-crusted-tilapia/

Ingredients

Parmesan Crusted Tilapia:

• 6 5-oz Tilapia fillets
• 1 1/2 tsp Garlic salt
• 1/2 tsp Black pepper (optional)
• 1/3 cup Grated parmesan cheese
• 2 tsp Dried oregano
• 1 tsp Dried basil
• 1/2 tsp Paprika
• 1/4 cup Mayonnaise
• 1 medium Lemon (optional; sliced into wedges)

Optional Veggies:

• 2 cups Soft veggies of your choice (like asparagus, cherry tomatoes, zucchini, or green beans)
• 1 tbsp Olive oil
• 1/4 tsp Sea salt
• 1/4 tsp Black pepper

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C). Lightly grease a sheet pan with oil.
2. Place the tilapia fillets on the lined pan. Season with garlic salt and black pepper on both sides.
3. Spread about 2 teaspoons (8 g) of mayonnaise over each filet.
4. In a small bowl, mix together the parmesan, oregano, basil, and paprika.
5. Sprinkle the parmesan mixture on top of each fish fillet.
6. Optional step: If you want to make a sheet pan dinner, arrange soft veggies in a single layer around the fish. (Harder vegetables are not recommended, because they won’t cook through by the time the fish is done.) Drizzle them with olive oil, then sprinkle with sea salt and black pepper.
7. Bake for 10-12 minutes , until the fish flakes easily with a fork and the parmesan is golden brown. Squeeze with fresh lemon before serving, if desired.

Maya’s Recipe Notes

Serving size: 1 5-oz filet

• Tips: Check out my recipe tips above to help you get a crispy, golden crust, perfectly cooked fish, and a sheet pan meal that comes together like a breeze.

• Serving ideas: Don’t miss my serving ideas for easy veggie sides, fresh salads, and a few light starches to make this parmesan crusted tilapia a full meal.

• Store: Keep leftovers in an airtight container or wrapped tightly in plastic in the fridge for up to 5 days.

• Reheat: Warm in a 350-degree F oven for about 10 minutes. The microwave works too, but it might dry out the fish.

• Freeze: Freeze for up to 3 months, then thaw overnight in the fridge or in a sealed bag in water before reheating. It may be a little drier after thawing.

• Note on nutrition info: The nutrition info does not include optional veggies, because it will depend on which ones you use.

📖 Want more recipes like this? Find this one and many more in my 30 Dinners In 30 Minutes and Healthy Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)