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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 195.2
  • Total Fat: 6.6 g
  • Cholesterol: 55.0 mg
  • Sodium: 247.7 mg
  • Total Carbs: 10.9 g
  • Dietary Fiber: 2.5 g
  • Protein: 23.8 g

View full nutritional breakdown of Breaded Baked Tilapia calories by ingredient
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Breaded Baked Tilapia

Submitted by: MICHELLELEE150

Introduction

This mild fish is wonderful breaded and baked. Here's a quick, easy recipe that adds some fiber and a little bit of crunch, without the doughy or heavy taste (or fat!) of frying. This mild fish is wonderful breaded and baked. Here's a quick, easy recipe that adds some fiber and a little bit of crunch, without the doughy or heavy taste (or fat!) of frying.
Number of Servings: 4

Ingredients

    16 oz. tilapia cut in fillets
    1 cup plain, quick-cook oatmeal
    2 tbsp. ground flax seed
    10 seasoned croutons
    1 tsp. Old Bay, or your favorite seafood seasoning (salt and pepper is fine)
    1 tbsp. Coconut or other vegetable oil

Directions

Preheat the oven to 350 degrees Fahrenheit. While the oven heats up, prepare all the dry ingredients in a food processor, and pour into a large freezer bag. Put your tilapia fillets into the bag one or two at a time, squeeze some (not all) of the air out and close the bag.

Shake fillets in the bag and press the seasonings into the fillets until they're well-coated with the breading. The pressing is what will make the breading stick, so be sure to press well.

Once all the fillets are coated, line them up on a baking sheet or stone. If you have non-stick, you may wish to skip the oil and save even more fat and calories (although the oil doesn't add much).

Bake for 12-15 minutes, until the fish flakes well with a fork. Much longer, and it will dry out, so watch your time.

This recipe makes four 4 - ounce servings of tilapia. You may adjust the seasonings or any part of the recipe to your taste.

Number of Servings: 4

Recipe submitted by SparkPeople user MICHELLELEE150.






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