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Baked Breaded Tilapia

This baked breaded tilapia recipe is easy to make, but the seasonings in the breadcrumbs and the little dash of dijon mustard used to ‘glue’ them on makes it taste absolutely wonderful.

Tilapia Roulade Photo

Ideal for dinner, served with Garlic Rosemary Grilled Potatoes and this Quick, Easy Red Cabbage salad, this tilapia recipe takes just over half an hour from start to finish!

The recipe calls for panko breadcrumbs. If you have never used them before, you are in for a treat!

Panko breadcrumbs are Japanese in origin and made from white bread without the crusts.

They are very light and airy, so they don’t tend to soak up as much grease as other types of breadcrumbs. This means that they stay nice and crispy for a lot longer than regular crumbs!

Baked Fish and Chips Picture

Most stores stock panko breadcrumbs these days as they have become so popular, but if you can’t get any, just use regular  or toasted breadcrumbs in their place.

Alternatively, you can replace them with something that has a similar texture – crushed melba toast works well.

Baked Fish and Chips Pic

Although this dish is great served just as it is, you might want to make a sauce to go with it.

A white (or béchamel) sauce is a good option and can really elevate the fish fillets in this recipe to a meal that’s good enough to serve at a dinner party!

Baked Fish and Chips Pic
Tilapia Roulade Photo

Baked Breaded Tilapia

Amber Bracegirdle
Baked breaded tilapia makes a deliciously simple meal and is better for your waistline than fried fish. Here’s how to make it.
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Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings 4 1 serving
Calories 228.38 kcal


  • 4 Tilapia Fillet
  • 2 Light Mayonnaise
  • 2 Dijon Mustard
  • 1 Panko Breadcrumbs
  • 0.5 Dry Bread Crumbs (fine)
  • 1 Paprika
  • 1 Dried Parsley
  • 1 Black Pepper
  • 0.5 Onion Powder
  • 0.5 Salt


  • Using a nonstick cooking spray, lightly grease a large, shallow baking pan.
  • In a small bowl, mix the mustard with the mayonnaise, then rub the mixture over the tilapia fillets.
  • Place both types of bread crumbs in a food processor, along with all the seasonings, and pulse several times until thoroughly combined.
  • Spread the bread crumbs out on a plate and press both sides of the coated fish into them, ensuring they are fully covered.
  • Place the breaded fillets on to the baking pan and bake in the oven for around 15 to 18 minutes, until the fish is cooked through. Test for doneness by flaking with a fork – it should flake easily.
  • Use a spatula to remove the fillets and serve.


Calories: 228.38kcalCarbohydrates: 16gProtein: 23.5gFat: 3.63gSaturated Fat: 0.13gSodium: 538.88mgFiber: 0.75gSugar: 0.75g
Keyword Baked, Baking, Dinners, Easy Dinners, Fish
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