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: it’s lean, high-protein, low-calorie, and mild enough for most flavor profiles. Cons: if poorly sourced, it may lack omega-3s. Look for U.S.-farmed or responsibly raised options.

Artichoke and Parmesan Tilapia Recipe(Quick & Healthy)

Name: Delicious Artichoke and Parmesan Tilapia Recipe (Quick, Healthy & Crispy)
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Cuisine: American
Ingredients: 1 lb tilapia – cut into 4 fillets; 6 oz chopped artichoke hearts – rinsed and drained; ¼ cup almond flour or crushed pork rinds; ¼ cup grated Parmesan cheese; 1 tsp fresh lemon juice; 1 tsp dried oregano; Salt and pepper to taste

Ingredients

Scale

1 lb tilapia – cut into 4 fillets
6 oz chopped artichoke hearts – rinsed and drained
¼ cup almond flour
¼ cup grated Parmesan cheese
1 tsp fresh lemon juice
1 tsp dried oregano

Salt and pepper to taste

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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, almond flour, 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.

Author: Lara
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