This is flaky panko crusted tilapia A 30-minute one-pot dinner topped with tomato-caper sauce will be your favorite. It's a great way to spice up your next seafood night with a Mediterranean flair!
Why You'll Love This Tilapia Recipe
This easy panko crusted tilapia with homemade tomato sauce will become part of your weekly meal rotation.
- Gluten-free. Using gluten-free panko means more people can enjoy this weeknight recipe.
- versatile Serve it with fluffy rice, pasta or use leftovers for this fish tacos.
- Mediterranean-style. Juicy tomatoes, garlic and tangy capers give this seafood dinner a Mediterranean vibe.
- Great for meal prep. Double the recipe and store it in a separate container so you can easily reheat dinners throughout the week.
What you will need
Tangy capers and fresh basil add some brightness and herbiness to the dish. Scroll down to the recipe card at the bottom of the post for exact amounts.
- Avocado oil – Feel free to use olive oil.
- Tilapia – Make sure it is boneless and skinless.
- Egg whites – You can use carton egg whites or liquid eggs.
- Gluten-Free Panko – Regular panko works too.
- garlic- Use fresh garlic, garlic paste or garlic powder.
- Cherry tomatoes – Don't worry if they aren't fat anymore.
- Basil – I prefer fresh basil, but dried works too. Parsley is a good swap.
- salt and pepper- Kosher salt and freshly-cracked black pepper are best.
- Capers – Drain them well to prevent excess acidity from their brine affecting the flavor of the sauce.
Can I use other types of fish?
Absolutely! Cod, halibut, sea bass and mahi-mahi are the best swaps for tilapia. Their flesh is firm and flaky once cooked, so they hold up well to pan-frying.
How to Make Panko Crusted Tilapia
Do not overcook the sauce as it evaporates quickly. Scroll to the bottom of the post for the full recipe card.
- Prepare the fish and breading station. Use a paper towel to dry the fish on all sides. Season with salt and pepper. Add the panko to one bowl and the egg whites to the other.
- Dredge it. Dip the fish in the egg whites until completely coated. Then press all around in the panko mixture.
- Pan-fry. Add 2 tablespoons of avocado oil to a large skillet over medium-high heat. Cook the breaded tilapia for 3-4 minutes per side. Remove from heat.
- Add vegetables. Stir in the garlic and fry for 30 seconds. Add cherry tomatoes and capers, cook until tomatoes are soft. Mix in the basil. Season with salt and pepper as needed. Keep the mixture aside.
- serve Add the panko-crusted filets to a serving plate and spoon the tomato mixture over the top. Serve and enjoy!
Tips for success
You can add layers of spicy, creamy, or herby flavors to this panko crusted tilapia with simple seasonings and drizzles.
- Add a drizzle. add Basil Pesto Sauce, Roasted Garlic Aiolior Balsamic reduction Top for an extra layer of flavor.
- Add spices. Whisk together 1 teaspoon Italian seasoning, 2 teaspoons garlic powder, 1 teaspoon onion powder, and 1 teaspoon paprika in a small bowl. Drizzle mixture over fish before breading.
- Swap the breading. If you don't want to use gluten-free panko, go for gluten-free breadcrumbs or a mixture of 1/4 cup gluten-free old-fashioned oats and 1/4 cup gluten-free flour.
- Make it spicy. Sprinkle the fish with red chili flakes or pepper to taste. You can also drizzle with chili oil.
- Select the files. Make sure the filets are of even thickness throughout so you don't end up with one cooked and the other slightly raw. If they are uneven in thickness, place them between two sheets of plastic wrap and pound with a rolling pin until 1/2″ thick.
What to serve with tilapia
This golden, panko crusted tilapia is perfect over fluffy Parmesan rice. Jasmine Rice. A side of it Pesto Pasta with Fries or Mediterranean Orzo Pasta Salad Works great. For something light and refreshing, try mine Tomato Panzanella Salad or Cucumber Tomato Feta Salad. Other veggie sides include Bacon Green Bean Bundle And Air Fryer Asparagus. You can use leftovers to make fish tacos.
How to store and reheat leftovers
The day the panko is super golden and crispy is best.
- Fridge: Store it in an airtight container for up to 3 days.
- To reheat it: Sprinkle with 1/2 teaspoon water. Microwave in 20-second increments until heated through.
More fish recipes to try
description
This 30-minute panko crusted tilapia recipe topped with homemade tomato-caper sauce is an easy weeknight meal.
- Pat fish dry and season with salt and pepper.
- Next, add 1/2 cup panko to one bowl and egg whites to another bowl.
- Add the fish to the egg whites, then dredge in the panko mixture. Lightly crust both sides of the fish.
- Heat a large skillet over medium-high heat. Add 2 tablespoons of avocado oil to the pan and then the tilapia. Remove from the pan for 3-4 minutes on each side.
- Add the remaining avocado oil to the same pan and immediately add the garlic, sautéing for 30 seconds.
- Stir in cherry tomatoes and capers, cook 3-4 minutes, stirring until tomatoes are soft.
- Add basil, stir once more. Season with salt and pepper.
- Spoon the tomato basil mixture over the fish and serve!
