A tasty and simple-to-prepare dinner has a certain pleasant quality, don’t you think? This is where the Parmesan and Artichoke Tilapia comes into play. This dish has the air of something elegant enough for a special occasion, but still approachable enough for a weeknight supper.
Picture this: flaky, soft tilapia topped with a tart, creamy crust made of Parmesan and artichokes that is cooked to a golden perfection. It may sound like a dish fit for a restaurant, but you can make it in your own home, without requiring much effort. It also has that ideal ratio of delicious, zesty flavor that will make you want to eat seconds or even thirds.
The subtle taste of tilapia is combined with the oozing power of artichokes and Parmesan in this recipe. What’s the best thing, then? It uses basic ingredients that you probably already have on hand and is quick and healthful. This recipe is perfect whether you’re preparing for your family or hosting dinner guests. You’ll have a healthful supper that’s ready in under 30 minutes.
Ingredients
For the Tilapia
- 4 tilapia fillets
- 1 tablespoon olive oil
- Salt and pepper, to taste
- 1 lemon (cut into wedges, for garnish)
For the Topping
- 1/4 cup mayonnaise (or plain Greek yogurt for a lighter version)
- 1/4 teaspoon red pepper flakes (optional, for a bit of heat)
- 1 can (14 oz) artichoke hearts (drained and chopped)
- 1/2 cup grated Parmesan cheese
- 1/2 teaspoon dried oregano
- 1 teaspoon garlic powder
- 1 tablespoon lemon juice
For Garnish and Serving
- Fresh parsley (chopped)
- Lemon wedges (for an extra burst of citrus flavor)
Preparing the Tilapia
This part’s easy-peasy but sets the foundation for all the deliciousness to come.
Preheat the Oven
First things first, crank your oven up to 375°F (190°C). You want it nice and hot so the fish cooks evenly. While that’s heating up, let’s move on to the fillets.
Pat the Fillets Dry
Grab a paper towel and gently pat those tilapia fillets dry. Why? Well, removing excess moisture helps the fillets cook up beautifully and keeps them from getting mushy. Plus, it makes the seasonings stick better.
Seasoning the fillets
Drizzle 1 tablespoon of olive oil over the fillets and give them a good rub-down. Then, sprinkle on salt and pepper—season both sides. A little bit of salt and pepper goes a long way in bringing out the natural flavor of the fish.
Lay Them Out
Take a baking sheet and line it with parchment paper, or lightly grease it with some olive oil. Place the seasoned fillets on the sheet, leaving a bit of space between each one so they cook evenly. You don’t want them crowded, they need room to breathe.
Artichoke and Parmesan Topping
Chop the Artichokes
Start by grabbing a can of artichoke hearts. Drain them well, then give them a rough chop. We’re not looking for perfection here, just small enough pieces so you get that tangy artichoke flavor in every bite.
Mix It All
In a medium bowl, toss in your chopped artichokes, 1/2 cup grated Parmesan, 1/4 cup mayo (or Greek yogurt if you’re going lighter), and 1 tablespoon of fresh lemon juice. Then add 1 teaspoon garlic powder, 1/2 teaspoon oregano, and if you like a little kick, toss in a pinch of red pepper flakes.
Stir Until Smooth
Mix everything until it’s creamy, smooth, and well combined. The goal is a rich, flavorful topping that will spread easily over the fish but still hold up in the oven.
Baking the Tilapia
Now that we’ve got everything prepped, it’s time to let the oven do the heavy lifting. Let’s walk through it:
Spread the Topping
Take that creamy, cheesy artichoke mixture you just made and spread it generously over each tilapia fillet. Make sure to cover the whole surface—it’s what gives the fish its big flavor punch! Don’t worry if some spills over the sides; more to love.
Into the Oven
Place your baking sheet with the topped fillets into the preheated 375°F (190°C) oven. Now comes the hardest part—waiting! Let it bake for about 15 to 20 minutes. You’ll know it’s done when the fish flakes easily with a fork and the topping is turning that beautiful golden-brown color.
Broil for Crispy Topping
Want that topping to have a little extra crunch? Turn on the broiler for the last 2-3 minutes. Just keep a close eye on it—things can go from golden to burnt in a flash! But when you get it just right, the top will have that perfect crispy, cheesy crust.
Check for Doneness
The tilapia should be tender and flaky at this point. Just poke a fork into the thickest part, and if it flakes easily, you’re good to go. The topping should be bubbling slightly, and your kitchen will smell amazing.
Tips for Success
Choose Fresh Fish
Whenever possible, go for fresh tilapia fillets. They tend to have a better texture and flavor compared to frozen ones, but if frozen is all you have, just make sure to thaw them properly!
Patience is Key
Remember to pat the fillets dry before seasoning. This helps the seasoning stick better and gives you a lovely texture when baked.
Experiment with Herbs
Don’t be afraid to play with herbs! Fresh herbs like basil or thyme can add a whole new level of flavor. Just chop them finely and mix them into the topping.
Nutrition Overview
When it comes to enjoying Artichoke and Parmesan Tilapia, you can feel good about what you’re putting on your plate. This dish not only tantalizes your taste buds but also packs a nutritious punch.
Benefits of Tilapia
Tilapia is often hailed as a fantastic source of lean protein. Here’s what you can expect:
- Low in Calories: With only about 110 calories per 3-ounce serving, tilapia is a great choice for those watching their caloric intake.
- Rich in Protein: Each serving contains around 23 grams of protein, making it a filling option that helps keep you satisfied and supports muscle growth.
Power of Artichokes and Parmesan
Artichokes and Parmesan cheese bring their own set of benefits to the table, too. Check this out:
- Artichokes: These veggies are high in fiber, aiding digestion and keeping you feeling full. Plus, they’re packed with antioxidants and essential vitamins like vitamin C and K.
- Parmesan Cheese: While it adds delicious flavor, Parmesan is also a good source of calcium, supporting bone health, and protein.
Nutrition Breakdown
Here’s a quick nutrition breakdown of the main ingredients in this dish:
| Ingredient | Serving Size | Calories | Protein (g) | Fat (g) | Fiber (g) | Calcium (mg) |
| Tilapia | 3 oz | 110 | 23 | 2 | 0 | 0 |
| Artichoke Hearts | 1/2 cup | 60 | 3 | 0.5 | 7 | 40 |
| Parmesan Cheese | 1/4 cup | 110 | 10 | 7 | 0 | 330 |
| Mayonnaise | 1/4 cup | 360 | 0 | 40 | 0 | 0 |
Frequently Asked Questions
Can I use frozen tilapia?
Yes, just make sure to thaw it properly before cooking.
Is this dish gluten-free?
Absolutely! All the ingredients used are naturally gluten-free.
How can I store leftovers?
Store them in an airtight container in the fridge for up to 3 days.
Can I substitute artichokes?
You can try using spinach or roasted red peppers for a different flavor.
What can I serve with this dish?
It pairs wonderfully with roasted vegetables, rice, or a fresh salad!
Final Thoughts
Artichoke & Parmesan Tilapia is a quick, wholesome, and incredibly tasty option in a world full of hectic schedules and many food options.The flaky texture of tilapia is expertly paired with a creamy artichoke and Parmesan topping in this recipe, resulting in a dish that is not only filling but also a visual feast. It is ideal for low-effort entertaining or weeknight supper.
You can simply customize it by adding fresh herbs to lighten it up or adding some spice from jalapeños, thanks to the ingredients’ adaptability. So, grab your ingredients, roll up your sleeves, and relish the amazing experience of cooking a meal that is as much fun to prepare as it is to consume.
Remember, good food brings people together, and this dish is sure to create memorable moments at your dining table.
Mark Edward is a skilled chef with Five Years of experience as a Chef Master. He creates innovative dishes and shares his culinary expertise on his popular recipes website, inspiring home cooks with creative, flavorful, and easy-to-follow recipes.