Nutrition Facts
  Servings Per Recipe: 4
  Serving Size: 1 serving
Amount Per Serving
  Calories 174.0
  Total Fat 2.0 g
      Saturated Fat 0.8 g
      Polyunsaturated Fat 0.3 g
      Monounsaturated Fat 0.2 g
  Cholesterol 56.0 mg
  Sodium 223.8 mg
  Potassium 216.3 mg
  Total Carbohydrate 21.4 g
      Dietary Fiber 11.2 g
      Sugars 1.1 g
  Protein 26.9 g
  Vitamin A 40.2 %
  Vitamin B-12 19.3 %
  Vitamin B-6 23.2 %
  Vitamin C 8.6 %
  Vitamin D 0.0 %
  Vitamin E 1.3 %
  Calcium 11.1 %
  Copper 6.4 %
  Folate 19.7 %
  Iron 21.6 %
  Magnesium 12.4 %
  Manganese 64.5 %
  Niacin 19.2 %
  Pantothenic Acid     2.6 %
  Phosphorus     13.8 %
  Riboflavin 19.6 %
  Selenium 4.6 %
  Thiamin 20.2 %
  Zinc 19.9 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Calories in Crunchy Oven Fried Tilapia

View the full Crunchy Oven Fried Tilapia Recipe & Instructions
Submitted by: JANA_N_TN

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Crunchy Oven Fried Tilapia

108 calories of Tilapia filet, (4 oz)

46 calories of Fiber One Cereal, original, (0.38 cup (1 serving))

13 calories of Egg white, fresh, (0.75 large)

7 calories of Garlic powder, (0.25 tbsp)

6 calories of Parmesan Cheese, grated, (0.25 tbsp)

6 calories of Onion powder, (0.25 tbsp)

0 calories of Parkay, Spray Margarine, 1 spray, (4 serving)


Nutrition & Calorie Comments  

So good and crispy! subbed the fiber one with corn flakes...added some old bay and cayenne to spice it up.....came out GREAT!! And only 174 cal/piece...CAN'T BEAT IT!!! Submitted by:
SEXYCOYA3
(3/28/13)
report inappropriate
Planning to make a variation of this tonight. Was going to substitute Panko for the cereal, but the fiber count is MUCH less! Going to have to stop at the store on the way home from the gym! ; ) Submitted by:
CORTIZ19
(10/3/12)
report inappropriate
Yummmmy! Substituted garlic powder w/garlic salt (next time I will use only 1/2 tbsp., left out cajun seasoning and used Italian Seasoning and used garlic and cheese crutons instead of bran cereral. Submitted by:
CHICONIKO
(9/5/12)
report inappropriate
I just used regular bread crumbs and added a little salt to help bring out the flavor. I also cut back on the paprika since i am not a big fan of spice. Submitted by:
LIRK83
(6/18/12)
report inappropriate
Great recipe...used plain bread crumbs instead of fiber 1 Submitted by:
MOTIVATED713
(4/16/12)
report inappropriate
This was the best recipe we have tried yet! I didn't have fiber one so I used Bran Chex but it worked the same. It was delicious! Submitted by:
PRINCESS_JMC
(3/27/12)
report inappropriate
I enjoyed this recipe although I did a few things different. I used Panko breading instead of the fiber one and used a creole seasoning instead of the cajun and onion powder. My 4 yr old even loved it....only thing is that next time i will cut the ingredients down because of excess breading. Submitted by:
GMONSTER1
(1/14/12)
report inappropriate
We are not fish people but we are trying to add more of it to our life - this one is a keeper! I ended up using the triskets as I didnt have break crumbs or the cereal on hand. Would recommend using low salt triskets as the regular ones did at a bit more of salty taste. But all around good dish! Submitted by:
SHANBZ
(11/15/11)
report inappropriate
Excellent! I used Corn Flakes instead of Fiber One because it's what I had on hand. I also learned that cayeanne is not interchangable with cajun seasoning....but my husband and I loved it! The kids, not so much.... Submitted by:
GNOCCHIBEAR
(9/14/11)
report inappropriate
Yeah I just got finished cooking and eating this and I must say it was the bomb diggitty!!! I substituted Panko Japanese bread crumbs for the fiber one cereal and used olive oil instead of the spray butter, served over bed of brown rice and let me tell you deeee-lish!!! Submitted by:
MSRIRINALLE
(8/29/11)
report inappropriate
This recipe was a huge hit with my family....including my picky 12 year old. I crushed up all-bran flakes since I didnt have Fiber One but just as good. Submitted by:
GHBENDER
(8/22/11)
report inappropriate
This was delicious but Fiber One contains a good amount of Aspartame which left a bad aftertaste. Next time I will substitute a similar cereal without the Aspartame. Submitted by:
LAUFERW
(3/27/11)
report inappropriate
I used panko instead of the fiber one cereal, but they turned out good. moist, but unfortunately not flavorful. maybe more parmesan next time. I added lemon juice and it was fine. Submitted by:
SCULPEYMAMA
(2/11/11)
report inappropriate
Great idea with the Fiber One cereal--I almost always come up a bit short, in the daily fiber count. I agree with FAMILYTRADITION and will probably add hot sauce and serve it with salsa Submitted by:
LOLAMOM2
(7/30/10)
report inappropriate
I'm not one for baked fish either but this was very good. Both my husband and I enjoyed it. I used panko, but didn't have fiber one. Still great stuff! Submitted by:
JANHIM
(7/9/10)
report inappropriate
I enjoyed this recipe. I used panko instead of Fiber One. Submitted by:
BUTTERFLYSONGS
(4/2/10)
report inappropriate
I made it with cornflake crumbs instead of fiber one, and old bay instead of cajun seasoning, and it was delicious! Had lots of extra breading left over to oven fry some scallops! Submitted by:
BULLWINKL
(3/25/10)
report inappropriate
Maybe I didn't grind up the Fiber One enough, or spice it up enough. I used quite a bit of garlic, and could still taste just a hint of sweet from the cereal. I'll probably make it again, but maybe with a different cereal. Submitted by:
SPARKLES1382
(11/28/09)
report inappropriate
This was great!!! I made it for my husband who doesn't usually like fish unless it's deep fried and coated in tartar sauce. He loved it!! I substituted Kashi Go Lean Crunch cereal instead of Fiber One because thats what I had on hand, great blend of spicy & sweet!! Submitted by:
ALE1978
(10/21/09)
report inappropriate
Absolutely wonderful! A great twist for fish night, and love the added fiber and flavor that the fiber one adds1 Submitted by:
MARATHON_MOM
(10/20/09)
report inappropriate
It was excellent!
I used GrapeNuts instead of FiberOne...just put the cereal in the magic bullet and ground until fine...I have made this multiple times! 		Submitted by:
SWERVES_1
(3/5/09)
report inappropriate
I used half fiber one and half fish fry and my family loved it. My kids actually asked for seconds. great recipe. Submitted by:
KVGREENE1
(9/23/08)
report inappropriate
This was a really good recipe, everyone pretty much liked it. I was in a rush though and forgot the parmesian, but it still tasted awesome. I had to use potato flakes because I didn't have the fiber cereal but it still came out crunchy. We will be making different versions of this recipe again. Submitted by:
ALACIA22
(5/1/08)
report inappropriate
Pretty good. I would make it again. Think it'd be better with more spices and I thought the fiber one was a great twist. Submitted by:
FITNUT77
(11/2/07)
report inappropriate
Don't think I'd care for the Fiber One but the oven fry breading was good on it. Crispy & delicious! Submitted by:
THINGIRL11
(10/12/07)
report inappropriate
I can't believe how tasty this was! The flavor was perfect. Even my husband liked it, Fiber One cereal and all!! We did have to cook the fish for about 15 min to make sure it was done. Definitely will be put into our favorites rotation. Submitted by:
ZIEGLERJ
(8/23/07)
report inappropriate


Sign up for a FREE SparkPeople account