Creamy Parmesan Crusted Tilapia (High-Protein 20-Minute Dinner)

plated tilapia with parmesan crust, rice and broccoli

Cory Simpson

Creamy Parmesan Crusted Tilapia (High-Protein 20-Minute Dinner)

This creamy parmesan-crusted tilapia is what happens when comfort food meets a high-protein upgrade. The topping is rich, garlicky, and cheesy—but secretly lightened up with a blend of mayo and cottage cheese that bakes into a golden, flavorful crust.

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Prep Time 5

Cook Time 15

Total Time 20

Servings: 4

Calories: 309

Ingredients Method Nutrition Notes

Ingredients

4 tilapia filets
1/4 cup mayonaise
1/4 cup cottage cheese blended smooth
1/3 cup parmesan cheese shredded
1 tsp garlic powder
1 tsp Italian seasoning
1 tsp paprika
salt and pepper to taste

Method

Preheat oven to 400°F. Line baking dish with parchment paper for easy cleanup.
Pat tilapia dry and season both sides with salt and pepper.
Blend cottage cheese until smooth, then mix with mayo, parmesan, garlic powder, Italian seasoning, paprika, salt, and pepper.
Place tilapia in baking dish and spread a generous layer of the parmesan mixture over each fillet.
Bake for 12–15 minutes, or until fish flakes easily and topping is lightly golden.
Optional broil (1–2 minutes) for extra golden top—watch closely.

Nutrition

Calories: 309kcalCarbohydrates: 2gProtein: 39gFat: 16gSaturated Fat: 4gPolyunsaturated Fat: 7gMonounsaturated Fat: 4gTrans Fat: 0.03gCholesterol: 99mgSodium: 353mgPotassium: 564mgFiber: 0.5gSugar: 1gVitamin A: 347IUVitamin C: 0.03mgCalcium: 137mgIron: 1mg

Notes

Blend cottage cheese fully or you’ll get a grainy texture
Broil at the end for a crispy cheesy top
Add lemon juice after baking for brightness

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