Baked Breaded Tilapia

The Editors at Food Fanatic | Food Fanatic

Baked breaded tilapia makes a deliciously simple meal and is better for your waistline than fried fish. Here's how to make it.

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

Homemade sauce to go with your breaded baked tilapia

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!

Here is a basic recipe to try, which makes around 1 cup of  béchamel sauce:

2 tablespoons butter
2 tablespoons flour
1 1/4 cups hot milk
Freshly ground pepper
  1. In a heavy-bottomed pan, melt the butter and stir in the flour. Cook, stirring constantly, for 2 minutes until bubbly (be sure not to let it burn).
  2. Slowly add the hot milk, stirring constantly, and bring to a boil.
  3. Season to taste, then lower the heat and cook for a few more minutes.
  4. Your sauce is now ready to serve!

Baked Breaded Tilapia

    4 Servings


  • 4 Tilapia Fillets
  • 2 tablespoons Light Mayonnaise
  • 2 teaspoons Dijon Mustard
  • 1 cup Panko Breadcrumbs
  • 1/2 cup Dry Bread Crumbs, (fine)
  • 1 teaspoon Paprika
  • 1 tablespoon Dried Parsley
  • 1 dash of Black Pepper
  • 1/2 teaspoon Onion Powder
  • 1/2 teaspoon Salt


  1. Using a nonstick cooking spray, lightly grease a large, shallow baking pan.
  2. In a small bowl, mix the mustard with the mayonnaise, then rub the mixture over the tilapia fillets.
  3. Place both types of bread crumbs in a food processor, along with all the seasonings, and pulse several times until thoroughly combined.
  4. Spread the bread crumbs out on a plate and press both sides of the coated fish into them, ensuring they are fully covered.
  5. 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.
  6. Use a spatula to remove the fillets and serve.
Source: The Spruce Eats
The Spruce Eats
Cooking Method:
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Related Recipes:
Fish Recipes, Baking Recipes, Baked Recipes, Dinner Recipes, Easy Dinner Recipes
Recipe Yields:
4 servings
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Cook Time:
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Author: The Editors at Food Fanatic
Source: The Spruce Eats
Recipe Yields: 4 servings
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes

Nutrition Facts

Serving Size 1 serving
Servings Per Recipe 4

Amount Per Serving
Calories from Fat 29
Calories 228

% Daily Value*
Total Fat 4g
  Saturated Fat 0g
Sodium 539mg
Total Carbohydrate 16g
  Dietary Fiber 1g
  Sugars 1g
Protein 24g

* Percent Daily Value are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrition Facts are estimated based on ingredients and data provided by Fat Secret. Please consult a doctor if you have special dietary needs.
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