If you’re looking for a go-to dinner that’s fast, healthy, and full of flavor, this Artichoke and Parmesan Tilapia Recipe delivers all that and more. It’s crispy on top, flaky inside, and finished in under 20 minutes. Whether you’re new to cooking or need a no-fail meal that impresses, this dish checks every box. With just a few pantry staples, this simple fish dish transforms weeknight cooking into something truly satisfying. Plus, it’s naturally low-carb, high-protein, and perfect for keto or gluten-free lifestyles.
I first created this recipe when I was craving comfort food without the heaviness. I discovered that the combination of tangy marinated artichoke hearts and savory Parmesan creates a rich, creamy topping that makes this simple fish feel incredibly indulgent. It’s now a staple in our home because it proves that healthy eating can be deeply satisfying.
Now, it’s a staple in our home for a reason it proves that healthy eating can feel like a treat, and even my discerning cat, Luna, agrees!
Table of Contents
Why This Recipe is a Weeknight Winner
Print
Delicious Artichoke and Parmesan Tilapia Recipe (Quick, Healthy & Crispy)
This Artichoke and Parmesan Tilapia Recipe is quick, healthy, and ultra-flavorful. Baked, broiled, or air-fried, it’s the perfect weeknight dinner crispy on top and flaky inside.
- Total Time: 30 minutes
- Yield: 4 servings 1x
Ingredients
-
1 lb tilapia – cut into 4 fillets
-
6 oz chopped artichoke hearts – rinsed and drained
-
2 cloves garlic, minced
- ¼ cup mayonnaise
-
¼ cup grated Parmesan cheese
-
1 tsp fresh lemon juice
-
1 tsp dried oregano
-
Salt and pepper to taste
- (Optional: 2 tbsp sour cream for extra tang)
Instructions
-
Preheat oven to 375°F. Line a baking sheet with parchment and mist with olive oil spray.
-
Pat fillets dry and season with salt and pepper.
-
In a bowl, combine artichokes, parmesan, mayonnaise, sour cream (if using), garlic, lemon juice, and oregano.
-
Spoon the mixture evenly over each fillet.
-
Bake: 15–20 minutes until fish flakes easily.
-
Broil: Place under broiler for 6–8 minutes, 5 inches from heat.
-
Air Fry: Cook at 375°F for 10–12 minutes in a single layer.
Notes
-
For a traditional crispy topping, ¼ cup of panko or whole wheat breadcrumbs can be used.
-
Use freshly grated parmesan for best results.
-
Store leftovers in an airtight container; reheat in oven, not microwave.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Bake, Broil, Air Fry
- Cuisine: American
Nutrition
- Serving Size: 1 fillet
- Calories: 210
- Sugar: 1g
- Sodium: 320mg
- Fat: 8g
- Saturated Fat: 2.5g
- Unsaturated Fat: 4.5g
- Trans Fat: 0g
- Carbohydrates: 5g
- Fiber: 1g
- Protein: 28g
- Cholesterol: 50mg
This Artichoke and Parmesan Tilapia Recipe is everything you want in a fast, flavorful dinner. It bakes in just 15–20 minutes, broils to a crispy golden finish in under 10, or air-fries to perfection in 12. No matter how you cook it, the fish comes out tender and flaky, with a beautifully crisp topping that feels indulgent but isn’t.
And the best part? It’s naturally low-carb, high in protein, and gluten-free. That means it fits into keto and healthy eating plans effortlessly, without compromising flavor. It’s satisfying, simple, and makes clean eating feel like a treat. Pair it with something fun like this Greek yogurt cookie dough treat for dessert.
What You’ll Need for This Artichoke and Parmesan Tilapia Recipe
Simple Ingredients, Big Flavor
You don’t need a long list of items to create this crave-worthy tilapia dish. Each ingredient brings real flavor and purpose no fluff, just fresh, clean, satisfying results.
- Tilapia fillets (1 lb) – Mild, flakey, and protein-rich. The ideal foundation for building a crispy, flavorful crust.
- Marinated artichoke hearts (6 oz) – Drained well. Using marinated hearts is our key tip for the best flavor, as they add a savory, tangy depth that plain canned artichokes lack. This simple choice elevates the entire dish.
- Grated Parmesan cheese (¼ cup) – Freshly grated works best for melt, flavor, and a beautiful golden top.
- Almond flour (¼ cup) – These low-carb, gluten-free alternatives give you a crispy topping without the carbs. (For a traditional texture, see the Notes section.)
- Lemon juice (1 tsp) – Adds acidity and balance, lifting the dish with a clean citrus note.
- Dried oregano (1 tsp) – Brings a familiar Italian flavor profile that complements both fish and cheese.
- Salt & pepper – A little goes a long way. Be sure to season both sides of the fillets before topping.
💡 Want to make this dish even more flavorful? Try pairing it with something fresh and zesty like our Tuna Salad Cucumber Boats or a vibrant side like the sweet potato burger bowl.
Equipment You’ll Need (No Fancy Tools Required)
This easy tilapia recipe is all about keeping things simple. You likely have everything already:
- Rimmed baking sheet – Line with parchment paper for easy cleanup.
- Olive oil mister or non-stick spray – Lightly coat to prevent sticking.
- Mixing bowl – To combine the topping ingredients.
- Spatula or fork – For testing doneness (fish should flake easily).
- Optional: Air fryer – A fast and crispy option with no added oil.
Need more quick, low-prep ideas? You might also enjoy this avocado toast with scrambled egg for breakfast-for-dinner nights.
Cooking Methods: Bake, Broil, or Air Fry!
One of the best things about this Artichoke and Parmesan Tilapia Recipe is its flexibility. Whether you’re craving a baked fish dinner, a crispy broiled finish, or need something lightning-fast in the air fryer, this recipe works perfectly every way.
Baked Artichoke and Parmesan Tilapia (Classic & Reliable)
The baked version of this Artichoke and Parmesan Tilapia Recipe is the go-to method for most home cooks. It’s simple, mess-free, and ideal when you want a set-it-and-forget-it meal.
- Prep: Preheat your oven to 375°F and line a baking sheet with parchment or foil. Lightly mist the surface with olive oil spray to prevent sticking. Arrange your seasoned tilapia fillets evenly, then top each one with the artichoke-Parmesan mixture.
- Cook Time: Bake for 15–20 minutes, or until the topping turns golden and the fish flakes easily with a fork.
- Tip: For guaranteed perfect results, use an instant-read thermometer the fish is done when it reaches an internal temperature of 145°F.
The artichoke topping turns beautifully golden, while the fish stays moist and flakey. Serve with a side like this sweet potato burger bowl for a complete meal.
Broiled Parmesan Tilapia (Extra Crispy Top)
If you want that cheesy, bubbly crust, broiling is your method. This Artichoke and Parmesan Tilapia turns crisp on top while remaining juicy inside.
- Prep: Set oven to broil and position rack 5–6 inches from the heat source.
- Cook Time: 6–8 minutes, depending on fillet thickness.
- Tip: Watch closely broilers cook fast. The topping should bubble and turn golden brown.
Pair it with something cooling like this vegan fruit dip for a refreshing contrast.
Air Fryer Parmesan Tilapia (Fast & Healthy)
For a quicker version of this Artichoke and Parmesan Tilapia Recipe, the air fryer delivers. You’ll get a crispy finish with zero hassle.
- Prep: Preheat air fryer to 375°F. Lightly spray basket with oil.
- Cook Time: 10–12 minutes.
- Tip: Don’t overcrowd cook in batches if needed.
This is the ideal method for busy weeknights, giving you crisp texture and no cleanup. It also keeps the dish low in oil and carbs, making it a standout keto tilapia recipe.
With three easy ways to cook it, there’s no reason not to try this Artichoke and Parmesan Tilapia Recipe tonight!
Tips for Perfect Results + Ingredient Swaps
This Artichoke and Parmesan Tilapia Recipe is already simple, but a few smart tips and creative ingredient swaps will take your results from good to unforgettable.
Pro Tips for Success
- Pat the tilapia dry – This ensures the topping adheres well and prevents sogginess.
- Use freshly grated Parmesan – Pre-shredded cheese doesn’t melt or crisp up as nicely.
- Don’t skip the lemon juice – It cuts through the richness and balances the flavors.
- Fold thin fillet edges – Helps even out cooking if fillets vary in thickness.
- Watch your timing – Tilapia is done when it flakes easily with a fork.
- Reheat properly – Reheat at 300°F in an oven or toaster oven for 5–7 minutes to restore crispness without overcooking the fish.
- Check temperature, not just time: The #1 cause of dry, rubbery fish is overcooking. Use an instant-read thermometer to pull the tilapia from the heat the moment it hits 145°F in the thickest part.
If you’re storing leftovers, use an airtight container and reheat gently in the oven not the microwave to maintain texture. Serve it with reheatable sides like the ground beef protein bowl to round out the meal.
Ingredient Substitutions & Add-Ins
The beauty of this Artichoke and Parmesan Tilapia Recipe is how easily it adapts.
No Parmesan?
Try shredded Asiago, Romano, or even nutritional yeast for a dairy-free twist.
Gluten-Free or Keto?
Swap breadcrumbs for almond meal, or leave them out entirely this becomes a perfect low-carb tilapia recipe either way.
Don’t Have Tilapia?
Cod, halibut, or even salmon all work beautifully here. Just adjust your cook time based on thickness.
Want more punch?
Add chopped sun-dried tomatoes, crushed red pepper flakes, or a few capers to your artichoke mix. Or try topping with a drizzle of Greek yogurt sriracha sauce after baking for extra zing.
Once you’ve made this Artichoke and Parmesan Tilapia Recipe once, you’ll find yourself riffing on it with your own twist in no time.
Final Thoughts
This Artichoke and Parmesan Tilapia Recipe is everything I believe weeknight cooking should be: simple, healthy, adaptable, and full of flavor. With options to bake, broil, or air fry, you can make it your own with what you have and how you like to cook. Serve it with a crisp salad, roasted veggies, or something heartier like the sweet potato burger bowl for a satisfying, feel-good dinner.
Whether you’re eating low-carb, cooking for family, or just want a no-fail fish dinner, this one’s a keeper.
For More Recipes Follow me in Facebook and Pinterest
Frequently Asked Questions About Cooking Tilapia
What makes tilapia taste better?
Seasoning is key. A flavorful topping like the one in this Artichoke and Parmesan Tilapia Recipe adds richness and texture. Using lemon juice, fresh herbs, or spices like smoked paprika can also deepen flavor without overpowering the fish’s mild profile.
How long do you soak tilapia in milk before cooking?
If your tilapia has a slightly strong or “fishy” odor, soaking it in milk for 15 to 20 minutes can help neutralize the smell and tenderize the flesh. However, for this Artichoke and Parmesan Tilapia, the flavorful topping and lemon juice are usually enough to ensure a clean, fresh taste, so you can safely skip this step.
What’s a good seasoning for tilapia?
Aside from salt and pepper, oregano, garlic powder, smoked paprika, lemon zest, or Italian seasoning all work beautifully. In this recipe, oregano and lemon pair perfectly with the artichoke and parmesan topping.
How do you cook tilapia so it doesn’t fall apart?
Always pat it dry first, then cook on a parchment-lined sheet or in a greased air fryer basket. Don’t flip it mid-cook let it bake through. The topping in this Artichoke and Parmesan Tilapia Recipe also acts as a seal, helping the fish hold its shape.
Is it better to cook tilapia in the oven or pan?
The oven offers consistent heat and hands-off ease, which makes it ideal for recipes like this one. Air frying adds crispness without oil. Pan-searing works but can be tricky with delicate fish.
What are the pros and cons of eating tilapia?
Pros: Tilapia is high in protein, low in calories, and extremely versatile. It has a mild flavor, which makes it a great canvas for bold toppings like artichoke and Parmesan. It also cooks quickly, making it perfect for busy weeknights.
Cons: If poorly sourced, it may lack the omega-3s of other fatty fish. To ensure quality, food safety experts like the Environmental Defense Fund recommend looking for U.S.-farmed or responsibly raised options from sources like Ecuador and Peru.
