Baked Panko Crusted Tilapia

Tonights dinner was an easy pantry dinner that I had on the table in just 30 minutes. I pulled the fish from the freezer, the eggs from the counter (that we picked up from the farm a few days ago) and the flour, panko and seasoning from the pantry. This is basically like making chicken parm, but with fish (and minus the cheese because I’m not a huge fan of fish & cheese mixed together). I served it on top of some mini penne with sauce and pan-fried some cauliflower to put on top.

For a pantry dinner, this meal was fresh! Delicious! And super easy to make. The girls absolutely loved this one!

Baked Panko Crusted Tilapia

  • Servings: 4
  • Difficulty: easy
  • Print


  • cooking spray
  • 3-4 tilapia fillets (about 1 lb.)
  • Kosher salt and freshly ground pepper, to taste
  • 1/4 cup almond flour
  • 2 large eggs
  • 1 cup unseasoned panko breadcrumbs


  1. Preheat oven to 425 degrees. Line a baking sheet with silpat, aluminum foil or parchment paper. Place a rack on top of baking sheet and spray it with nonstick cooking spray.
  2. Season each tilapia fillet with salt and pepper and set aside.
  3. Prepare dipping stations: in three separate bowls: 1. mix almond flour with some salt and pepper, 2. whisk eggs, 3. add almond flour. Dip the fish fillets in the flour, coating each piece thoroughly. Then, the eggs and then the panko. Place on rack of baking sheet and repeat with each fillet.
  4. Bake for 13-16 minutes or until fish flakes with a fork. Enjoy!

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