Garlic Parmesan Baked Tilapia with Protein Pasta – Simple, Flavorful, and Satisfying

This is a weeknight dinner that feels special without being fussy. Tender tilapia gets a buttery garlic-parmesan crust, then bakes until flaky and golden. Toss some protein pasta with olive oil, lemon, and fresh herbs, and you’ve got a balanced meal that’s ready fast.

It’s comforting, full of flavor, and light enough to keep you energized. If you’re trying to eat more protein without spending hours in the kitchen, this recipe will be a regular in your rotation.

What Makes This Recipe So Good

• High protein, low stress: Tilapia cooks in minutes, and protein pasta boosts your macros without extra fuss.
• Rich flavor, light feel: Garlic, parmesan, and lemon keep things savory and bright without heavy sauces.
• Family-friendly: Mild fish and a cheesy crust win over picky eaters.
• Budget-conscious: Tilapia and pantry staples make this an affordable, restaurant-quality dish.
• Flexible: Works with other white fish or gluten-free pasta, and welcomes add-ins like spinach or cherry tomatoes.

What You’ll Need

• Tilapia fillets: 4 fillets (about 5–6 oz each), fresh or thawed if frozen
• Salt and black pepper: To season the fish
• Garlic: 3–4 cloves, finely minced
• Unsalted butter: 3 tablespoons, melted
• Olive oil: 2 tablespoons, plus more for pasta
• Grated Parmesan cheese: 1/2 cup, packed (use fresh grated for best melt and flavor)
• Panko breadcrumbs: 1/3 cup (or almond flour for gluten-free)
• Fresh lemon: Zest of 1 lemon and juice of 1/2, plus wedges for serving
• Italian seasoning: 1 teaspoon (or a mix of oregano, basil, and thyme)
• Red pepper flakes: Pinch, optional
• Fresh parsley: 2 tablespoons, chopped
• Protein pasta: 12 ounces (chickpea, lentil, or high-protein wheat pasta)
• Baby spinach: 2 cups, optional
• Cherry tomatoes: 1 cup, halved, optional
• Extra Parmesan: For finishing

Instructions

1. Preheat and prep: Heat the oven to 400°F (200°C). Line a baking sheet with parchment or lightly grease a baking dish.
2. Season the fish: Pat tilapia dry with paper towels.

   Season both sides with salt and black pepper.

3. Mix the topping: In a bowl, combine melted butter, olive oil, minced garlic, grated Parmesan, panko, lemon zest, Italian seasoning, red pepper flakes (if using), and half the parsley. It should look like a moist, crumbly paste.
4. Top the fillets: Place tilapia on the prepared pan. Spoon the garlic-parmesan mixture over the top of each fillet, pressing gently to help it adhere.
5. Bake: Bake for 10–12 minutes, until the fish flakes easily with a fork and the topping is lightly golden.

   If you want more color, broil for 1–2 minutes at the end, watching closely.

6. Cook the pasta: While the fish bakes, boil protein pasta in salted water according to package directions until al dente. Reserve 1/2 cup pasta water, then drain.
7. Toss the pasta: Return pasta to the pot. Add a drizzle of olive oil, a squeeze of lemon juice, a spoonful of reserved pasta water, and a pinch of salt and pepper.

   Stir in baby spinach (it will wilt with the heat) and cherry tomatoes if using. Sprinkle in a little Parmesan to coat lightly.

8. Finish and serve: Plate the pasta, top with a tilapia fillet, and spoon any pan juices over the top. Garnish with remaining parsley, extra Parmesan, and lemon wedges.

Keeping It Fresh

• Storage: Refrigerate leftovers in an airtight container for up to 2 days.

  Keep pasta and fish in separate containers for best texture.

• Reheating: Reheat tilapia gently in a 300°F (150°C) oven for 8–10 minutes or in a covered skillet over low heat. Add a splash of water or lemon to prevent drying. Warm pasta in a skillet with a bit of olive oil and a tablespoon of water.
• Freezing: Not ideal for the cooked fish topping or pasta.

  If you must, freeze the uncooked tilapia (without topping) and thaw in the fridge before baking.

• Make-ahead: Mix the topping up to 24 hours ahead and store chilled. Assemble right before baking for the crispiest crust.

Why This is Good for You

• Lean protein: Tilapia provides high-quality protein with minimal fat, supporting muscle repair and satiety.
• Smart carbs: Protein pasta offers more protein and fiber than standard pasta, helping with fuller, longer-lasting energy.
• Healthy fats: Olive oil and a touch of butter deliver flavor and help your body absorb fat-soluble nutrients.
• Micronutrients: Garlic, lemon, and parsley add antioxidants and vitamin C, while spinach boosts iron and folate.

What Not to Do

• Don’t skip drying the fish: Excess moisture prevents the topping from sticking and browning.
• Don’t overbake: Tilapia cooks fast. Dry fish is the biggest flavor killer—check at 10 minutes.
• Don’t overload the pasta with cheese: A little Parmesan goes a long way.

  Too much can make it clumpy.

• Don’t forget salt in the pasta water: This is your chance to season the pasta from the inside out.
• Don’t broil unattended: The topping can go from golden to burnt in seconds.

Recipe Variations

• Swap the fish: Use cod, haddock, or halibut. Adjust bake time based on thickness.
• Herb upgrade: Add chopped basil or dill to the topping for a fresh twist.
• Gluten-free: Use almond flour or gluten-free panko and a gluten-free protein pasta.
• Lemon-caper finish: Stir 1 tablespoon capers into the pasta with extra lemon zest for a briny pop.
• Veggie boost: Toss roasted broccoli or asparagus into the pasta for more greens.
• Spicy kick: Add Calabrian chili paste to the pasta or double the red pepper flakes in the topping.

FAQ

How do I know when tilapia is done?

The fish should flake easily with a fork and look opaque throughout. If you use an instant-read thermometer, aim for an internal temperature of about 145°F (63°C) in the thickest part.

Can I use frozen tilapia?

Yes.

Thaw it fully in the fridge overnight, then pat very dry before seasoning. Excess moisture will prevent browning and can water down the topping.

What’s the best protein pasta to use?

Chickpea and lentil pastas are great for gluten-free options with high protein and fiber. High-protein wheat pastas cook and taste closer to traditional pasta.

Choose what fits your diet and texture preference.

Can I make this dairy-free?

You can replace butter with more olive oil and use a dairy-free Parmesan-style cheese. Flavor will be slightly different, but the garlic and lemon still shine.

How do I keep the topping from falling off?

Dry the fish well, press the topping gently onto the fillets, and avoid moving them once placed on the pan. Using fresh grated Parmesan helps it cling.

What sides go well with this?

A simple green salad, roasted asparagus, or sautéed green beans pair nicely.

The pasta already rounds out the meal, so keep sides light.

Can I cook this in an air fryer?

Yes. Air fry at 375°F (190°C) for 8–10 minutes, depending on fillet thickness. Check early to avoid overcooking.

Final Thoughts

Garlic Parmesan Baked Tilapia with Protein Pasta checks all the boxes: quick, tasty, and nourishing.

It’s the kind of recipe you can make on a busy night and still feel good about. Keep the pantry staples on hand, and you’ll be set whenever you need an easy, high-protein dinner. Simple technique, bold flavor, and minimal cleanup—what’s not to love?