Our oven baked garlic parmesan fish is low carb and keto friendly. The flavors are fantastic and it’s quick and easy baked parmesan tilapia dinner for your family. Baked Parmesan White Fish Recipe on a bake sheet pan

Oh how we love baked white fish like tilapia or cod. Our garlic Parmesan crusted white fish recipe satisfies our constant cravings for a yummy and quick fish dish. Our friends have said that it’s the perfect paleo fish recipe and also a great baked fish recipe for Keto diets. You can pretty much any type of cheese for the breading, but our first love is grated parmesan cheese. So good! The rich cheese flavors really highlight the textures of the fish.

Video: Garlic Parmesan Fish Recipe

Baked Parmesan White Fish Recipe on a plate

Keto Friendly Garlic Parmesan Crusted Fish like Tilapia or Cod

It takes just a few minutes to get this garlic parmesan fish recipe together for dinner.  What makes our recipe for baked white fish so delicious are the smoky spices that are added to the Parmesan crust mixture. Paprika is our favorites spice but you can use a combination of chili powder, chipotle or smoked paprika if you want. Add a crisp and crunchy salad to this fish and you have a fabulous lower carb fish dinner that will leave you satisfied and without the carb-loading guilt! You can use different cheese if you want to. So you don’t have to follow the recipe exactly, as there’s many different possibilities. We love sharp cheddar, swiss and gouda too. They’re a little more melty, but you’ll have a nice keto friendly cheesy fish for dinner.

How to Make Baked Garlic Parmesan Tilapia or Cod

  • Rinse and pat dry the fish.
  • Make the coating mix using parmesan cheese or you can use your favorite cheese.
  • Bake and enjoy! More recipe details in the recipe box below.

process of making baked parmesan tilapia =

Baked Parmesan White Fish Recipe @bestrecipebox

Garlic Parmesan Fish with Smoky Spices

Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes
What makes our recipe for baked white fish so delicious are the smoky spices that are added to the Parmesan crust mixture. Paprika is our favorites spice but you can use a combination of chili powder, chipotle or smoked paprika if you want.
4.84 from 6 votes

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Ingredients

  • 4 tilapia filets , or other white fish (about 4-6 ounces for each filet)
  • 2 tablespoons (30 ml) olive oil
  • 3/4 cup (75 g) grated parmesan cheese
  • 1 teaspoon (5 ml) garlic powder
  • 1/2 teaspoon (2.5 ml) onion powder
  • 1/2 - 1 teaspoon smoked paprika , or to taste
  • kosher salt , to taste
  • black pepper , to taste
  • fresh chopped parsley
  • lemon wedges

Instructions 

  • Preheat oven to 425°F. Line a baking sheet with parchment paper or foil. Set aside.
  • In plate or shallow bowl, combine parmesan cheese, garlic powder, onion powder and paprika.
  • Drizzle olive oil over fish. Season with salt and pepper. Press fish into the cheese mixture and coat both sides of the filet.
  • Lay coated fish on baking sheet. Bake for about 10-12 minutes, or until the fish can be flaked with a fork.
    Top with chopped parsley, serve with lemon wedges.

Video

YouTube video

Nutrition Information per Serving

Calories: 309kcal, Carbohydrates: 1g, Protein: 41g, Fat: 15g, Saturated Fat: 5g, Cholesterol: 101mg, Sodium: 375mg, Potassium: 546mg, Vitamin A: 160IU, Calcium: 225mg, Iron: 1.1mg
Course: Main Course
Cuisine: American
Calories: 309

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This garlic parmesan fish recipe was originally published in 2019 and re-published in 2021. Here’s more great everyday recipes:

Thanks and how you enjoy this baked parmesan tilapia please share your comments below in the comment box!