Tuesday, March 20, 2012

Recipe for Sauteed Tilapia with Parmesan Crust

Sauteed Tilapia with Parmesan Crust
This tasty method for cooking Tilapia finishes it with a crust of mayo and Parmesan that's browned under the broiler.  (On the side is Creole-Spiced Rice and Kale.)

(First posted in 2006; updated with better photos and step-by-step instructions in March 2012.)  If you haven't tried Tilapia, it's a very mild flavored white fish which is easy to cook.  I love to use Tilapia because it's inexpensive compared to most fish, but admittedly it can be a little boring if you don't do something to add flavor.  This recipe uses a flavorful fish rub before the Tilapia is sauteed and then the fish is brushed with a tiny bit of mayo, sprinkled with Parmesan, and finished under the broiler for a delicious result.  Of course if the budget doesn't matter so much, you could use any type of white fish filets to make this.

I buy frozen Tilapia from Costco and let it thaw overnight in the refrigerator.  Let the fish come to room temperature before you cook it.

I'm a big fan of Szeged Fish Rub, which I like so much I buy it in six-packs from Amazon.com and give it to my friends, but you can use any brand of fish rub to add flavor.  (Blogger Disclosure:  If anyone does follow the link and buy it at Amazon, Kalyn's Kitchen earns a few cents on the dollar, so thanks!)

Heat the oil and cook the Tilapia only about 3-4 minutes per side because it will cook a little more under the broiler.

Use a large turner to turn it carefully to cook the second side.

Lay the Tilapia pieces on a baking sheet and spread a tiny amount of mayonnaise over each piece of fish, just enough to keep the Parmesan sticking to the fish.

Then put the fish under a pre-heated broiler and broil until the cheese is melted and browned, about 3-4 minutes more.  Serve hot.

And here's the one-and-only original photo from this recipe back in January of 2006!


Sauteed Tilapia with Parmesan Crust
(Make the desired number of servings, recipe created by Kalyn, who may have been inspired by a recipe she saw somewhere, but she doesn't remember.)

Ingredients:
Tilapia filets, one per person
Szeged Fish Rub, about 3/4 tsp. for each piece of fish (use any brand of fish rub that you like)
olive oil, enough to keep fish from sticking (I used a non-stick pan which didn't need much oil)
salt/pepper to taste
mayonnaise, about 2 tsp. per piece of fish (use real Mayo, not lite or fat free)
grated Parmesan, Mizithra, or Asiago cheese, about 1 1/2 T per piece of fish

Instructions:
Preheat broiler. Season fish on both sides with salt, pepper, and fish rub. Heat heavy frying pan, add olive oil, then saute fish until lightly browned on both sides and not quite cooked through, about 3-4 minutes per side. Turn carefully and do not overcook, since it will be cooking a little more under the broiler.

Take fish out of frying pan and put in ovenproof dish which will fit under your broiler. Spread mayo on the top of each piece of fish and top with Parmesan cheese. You want the top of the fish to be well covered with cheese. Broil until cheese is browned and melted, about 4 minutes. Serve hot, with lemon slices if desired.


South Beach Suggestions:
Tilapia is a great choice for the South Beach Diet, and as long as you use a moderate amount of mayonnaise and Parmesan, this recipe would be fine for all phases of the diet.

More Tasty Ideas for Cooking Tilapia:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Almond and Parmesan Baked Tilapia from Kalyn's Kitchen
Baked Tilapia with Onions, Peppers, Olives, and Feta from Kalyn's Kitchen
Tilapia with Pimiento Sauce from Simply Recipes
Southwest Tilapia from Everyday Southwest
Coconut Almond Crusted Tilapia from Family Fresh Cooking 
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)
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38 comments:

  1. My goodness, mizithra cheese -- that sounds so good.

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  2. I do love Tilapia. You're right it's inexpensive yet beautiful fish to cook and tasty too. You can cook Tilapia as adobo as well - yummy.

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  3. That looks delicious. With all the winter cooking/eating, low carb sounds about right for now! Btw, Happy New Year. Will try to get some herbs for the weekend together as well.

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  4. That looks delicious, and simple too. I'm trying to make a conscious effort to cook more fish--maybe I'll try this one.

    Btw, I highly recommend Wordpress. I'd like to be able to customize it a little more, but I'm just having to learn the code a bit at a time. I'm sure with that tech-savvy brother of yours, you'll have it figured out in a snap! Good luck with the new blog...let us know when it's up!

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  5. I have wanted to try Tilapia for a while now, but wasn't sure what to do with it. I have a huge piece of myzithra in my fridge. Thanks for the recipe!

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  6. This comment has been removed by a blog administrator.

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  7. I don't eat fish, but I must say that the addition of a parmesan crust does make it tempting!!!

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  8. I just had dourade crusted with parmesan and loved it. I'm so glad I have a recipe to consult now :) Happy New Year Kalyn!

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  9. Wow, I got busy today and didn't even notice this was getting so many comments, but thanks to all of you who wrote nice things. My blog friends are the best!

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  10. We found a whole tilapia for dirt cheap at a neighborhood Asian market when we were in Portland for Christmas. Chopper made a super-tasty dish from it -- stuffed it with couscous! -- but I still have to nag him to write up the recipe. They are great fish.

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  11. The photo looks great!Yes, low carb food could be delicious and beautiful :) Hugs,
    melissa

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  12. Hey Kalyn - so cool we both made tilapia on the same day. The thing I like most about it is the versitility. The thing my honey likes is "no bones".

    Thanks for a new way to cook it.

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  13. Yum, I love tilapia and use it several different ways but this is new to me! Thanks for sharing :)

    Hey, I made tilapia that day too!

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  14. This was so good!! We didn't use the mayo because my mom won't eat it, and it still tastes wonderful!!

    Erin

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  15. Hey wait! How come nobody's noticing those gorgeous brussels sprouts behind the fish??? ;-) We're channeling again, Kalyn. I wrote a Kitchen Parade column for this fish about two weeks ago ...

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  16. Mmm..I buy the Tilapia from Costco frequently. I love the fact that the loins come individually sealed and are all very close in size..keeps the cooking times neutral. Can't wait to try this recipe!! So simple..

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  17. OMG try with Trader Joe's Wasabi Mayo...so yummy!

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  18. This dish was wonderful. I made it with the pre-ground parmesean cheese and it was great.

    I do recomment mixing your own mayonaise adding orange rind and one teaspoon of fresh orange juice to the bottom of a glass dish. When broiling, the orange carmelizes and the taste is so sweet, you'll be sorry you didn't make more.

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  19. Lexx, thanks for the feedback. I do love the idea of orange flavored mayo with this. I bet it would taste wonderful.

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  20. I made the parmesan crusted tilapia tonight for dinner. I have to tell you this is probably the best fish I have ever eaten in my life! YUMMY!

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  21. Dee, thanks! I love that kind of feedback.

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  22. I found this recipe doing a web search for low carb Tilapia. I'm a hug fan of your blog and your recipes so I knew I wouldn't go wrong. I substitued my own Caribbean Seasoned Salt that we make and sell. The addition of the mayo and cheese broiled on top was excellent! Thanks Kalyn.

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  23. Herbal Chef, so glad you liked it. (And I am groaning at that photo of the fish, I think I've learned a little about taking pictures since then!)

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  24. This looks delish, and I like the idea of adding some orange zest, but do you need to saute the tilapia before it's put in the broiler? Could you prepare the tilapia with the mayo and cheese and put the whole thing under the broiler?

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  25. I sauteed the Tilapia, then put the mayo/parmesan mixture on and broiled. I don't know how it would work if you skip the sauteeing; the crust might burn before the fish was done, but I'm not sure. (Let me know if you try it that way.)

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  26. Tilapia is my 'go to" fish. I can't have enough good ways to cook it. Thanks.

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  27. I came across this recipe yesterday on Facebook, just when I was wondering what to do with the tilapia in the fridge. I had all of the ingredients on hand, except I used Old Bay on the fish and reduced fat olive oil mayo. Yum yum yum YUM! My husband and I scarfed it. It was so good and so easy I'm making it again tonight! Thanks Kalyn!

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  28. So glad people are liking this.

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  29. Kalyn, what are you serving as the side? It looks delicous as well as so attractive with the fish!!

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  30. Michele, the dish on the side is Creole-Spiced Rice and Kale. I will add that link to the post as well. Really loved this combination (I ate it right after I took that photo!)

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  31. Oh! That's my favorite way to cook tilapia. (Sometimes I sprinkle some bread crumbs on top of the cheese for a little textural crunch.) I've never browned it on both sides first. I usually just bake it straight away.

    That parm crust looks sooooo deliicious!

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  32. Learning to cook, and this recipe was fun, fast and easy to follow! Enjoyed this meal over dinner with a friend. Thanks for sharing!

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  33. Hey, looks yummy. What is the rice side dish you have with it in the picture? Do you have a recipe for that too?

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  34. There is a link for the rice dish right under the photo.

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  35. I don't have a fish rub in my spice rack but I have many spices...is there others you suggest to sprinkle on instead??

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  36. I've never made my own fish rub, used this brand for years. The label lists paprika and lemon, but other than that it just says "spices". I'd google "fish rub" to see what you can find.

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