This flaky Panko crusted tilapia Topped with tomato-caper sauce, this 30-minute one-pot dinner is sure to be a hit. This is a great way to give your next seafood night a Mediterranean flair!
Why You’ll Love This Tilapia Recipe
This easy breaded tilapia with homemade tomato sauce will quickly become part of your weekly meal rotation.
- gluten free. Using gluten-free bread flour means more people can enjoy this weeknight recipe.
- Versatile. Serve with fluffy rice, pasta, or use leftovers for cooking fish tacos.
- Mediterranean style. Juicy tomatoes, garlic, and tangy capers bring a signature Mediterranean vibe to this seafood dinner.
- Great for meal prep. Double the recipe and store it in individual containers so you can easily reheat dinners throughout the week.
what do you need
Tangy capers and fresh basil add a bit of brightness and herbaceous flavor to the dish. Scroll to the recipe card at the bottom of the post for exact quantities.
- avocado oil – Feel free to use olive oil.
- Tilapia – Make sure it is boneless and skinless.
- egg white – You can use carton egg whites or liquid eggs.
- Gluten-free bread flour – Regular panko works too.
- garlic – Choose from fresh garlic, garlic paste or garlic powder.
- cherry tomatoes – Don't worry if they aren't as plump anymore.
- basil – I prefer fresh basil, but dried will work too. Parsley is a good swap.
- salt and pepper – Kosher salt and fresh black pepper are best.
- capers – Strain and drain them to prevent too much acidity in the brine from affecting the flavor of the sauce.
Can I use other types of fish?
Absolutely! Cod, halibut, sea bass, and mackerel are the best alternatives to tilapia. Their flesh is firm and flakes when cooked, making them ideal for frying.
How to Make Breaded Crusted Tilapia
Don't overcook the sauce as it evaporates quickly. Scroll to the bottom of the post to see the full recipe card.
- Prepare fish and breading station. Pat fish dry on all sides with paper towels. Season with salt and pepper. Place panko in one bowl and egg whites in another bowl.
- Unclog it. Dip fish into egg whites until completely coated. Then press it into the panko mixture on all sides.
- Fry it in the pan. Heat 2 tablespoons avocado oil in a large skillet over medium-high heat. Cook breaded tilapia for 3-4 minutes on each side. Remove from heat.
- Add vegetables. Add garlic and sauté for 30 seconds. Add the cherry tomatoes and capers and cook until tomatoes are tender. Add basil. Season with more salt and pepper as needed. Set the mixture aside.
- Serve. Place the breaded crusted fillets on a plate and spoon the tomato mixture on top. Serve and enjoy!
Tips for success
You can add spicy, creamy, or vanilla flavor to this breaded tilapia using simple spices and drizzles.
- Add drizzle. Add to Basil Pesto, Roasted Garlic Aiolior Balsamic vinegar reduction Adds an extra layer of flavor on top.
- Season it. Combine 1 teaspoon Italian seasoning, 2 teaspoons garlic powder, 1 teaspoon onion powder, and 1 teaspoon chili powder in a small bowl and stir. Sprinkle mixture over fish before breading.
- Exchange crumbs. If you don't want to use gluten-free bread crumbs, choose gluten-free bread crumbs or a mixture of 1/4 cup gluten-free old-fashioned oats and 1/4 cup gluten-free flour.
- Make it spicy. Sprinkle fish with red pepper flakes or cayenne pepper to taste. You can also drizzle with chili oil.
- Choose fish fillets. Make sure the fillets are even in thickness so they don't end up cooked on one end and slightly undercooked on the other. If they are unevenly thick, place them between two pieces of plastic wrap and pound them with a rolling pin until they are 1/2-inch thick.
What to serve with tilapia
This golden breaded tilapia is perfect served with fluffy parmesan cheese rice or Jasmine rice. one side Pesto Pasta with Roasted Vegetables or Mediterranean Orzo Pasta Salad Also works. For something light and refreshing, try my tomato salad or Cucumber Tomato Feta Salad. Other vegetarian side dishes include Bacon and Green Beans Bunches and Air Fryer Asparagus. You can also use leftovers to make fish tacos.
How to store and reheat leftovers
It’s best to make it the same day so the breadcrumbs are super golden and crispy.
- refrigerator: Store in an airtight container for up to 3 days.
- To reheat: Sprinkle with 1/2 teaspoon water. Microwave for 20 seconds until hot.
More fish recipes to try
describe
This 30-minute breaded tilapia recipe with homemade tomato caper sauce is an easy weeknight dinner.
- Pat the fish dry and season with salt and pepper.
- Next, place 1/2 cup panko in one bowl and the egg whites in another bowl.
- Add the fish to the egg whites and then toss it into the panko mixture. Lightly coat both sides of fish with crust.
- Heat a large skillet to medium-high heat, add 2 tablespoons avocado oil, then add the tilapia. Fry for 3-4 minutes on each side and remove from pan.
- Add the remaining avocado oil to the same skillet and immediately add the garlic and sauté for 30 seconds.
- Add the cherry tomatoes and capers and cook, stirring, until tomatoes are soft, 3-4 minutes.
- Add the basil and stir again. Season with salt and pepper.
- Spoon the tomato-basil mixture over the fish and serve!