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Herb Crusted Tilapia with Tomato Salsa

Everyone loves fish in a crunchy breadcrumb crust. The trouble is most fish-in-a-crust recipes are either pan fried or deep-fried, which means extra fat and calories. These quick-and-easy tilapia fillets are broiled, which leaves them crispy, tender and lean.

Serves 4
Ready in 35 mins
Prep time 10 mins
Cooking time 25 mins
185 calories per serving


> 1/2 cup whole-wheat bread crumbs
> 1 tbsp chopped fresh parsley
> 2 tsp snipped chives
> 2 tsp fresh thyme
> 2 tsp minced fresh garlic
> 1/2 tsp kosher salt
> 1/2 tsp ground black pepper
> 4 tilapia fillets, 1 lb total
> 1 tbsp extra virgin olive oil


> 1 cup seeded and diced tomato
> 1 tbsp chopped fresh basil
> 1 tsp chopped fresh oregano
> 1 tbsp fresh lemon juice
> Ground black pepper to taste


Preheat broiler. On a plate, mix bread crumbs, parsley, chives, thyme, garlic, salt and pepper. Coat tilapia fillets with olive oil, then bread crumb mixture and place on baking sheet.
Broil for about 15 minutes or until fillets are golden brown, flipping halfway through.
While tilapia is baking, combine all ingredients for salsa and gently stir until well blended. Serve salsa over each fillet.

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