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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 184.7
  • Total Fat: 3.1 g
  • Cholesterol: 56.0 mg
  • Sodium: 224.7 mg
  • Total Carbs: 22.1 g
  • Dietary Fiber: 10.9 g
  • Protein: 27.9 g

View full nutritional breakdown of Crunchy Oven Fried Tilapia calories by ingredient
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Crunchy Oven Fried Tilapia

Submitted by: JANA_N_TN
Crunchy Oven Fried Tilapia

Introduction

We don't like baked fish, but this tilapia recipe is delicious! We don't like baked fish, but this tilapia recipe is delicious!
Number of Servings: 4

Ingredients

    4 four oz. tilapia filets (1 lb)
    3 egg whites
    1 tbsp. garlic powder
    1 tbsp. onion powder
    1 tbsp. cajun seasoning
    1 tbsp. grated parmesan cheese
    1 1/2 c. Fiber One cereal (finely ground) or oven fry breading (less fiber)
    Kraft Fat Free Calorie Free Butter Spray


Directions

Preheat oven to 400 degrees.
In one bowl, whip egg whites until somewhat frothy.
In another bowl, combine Fiber One, cheese & all the seasonings.
Dip each filet first in the egg whites & then coat evenly with Fiber One.
Spray a cookie sheet with butter spray (only the area where fish will be laying), then spritz top of the fish as well.
Bake 8-10 minutes on 400 until fish flakes easily with a fork. Do not overcook.
Crispy like fried without all the fat/calories.
Makes 4 - 4oz portions






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Member Ratings For This Recipe


  • Good
    14 of 14 people found this review helpful
    I enjoyed this recipe. I used panko instead of Fiber One. - 4/2/10

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  • Incredible!
    6 of 6 people found this review helpful
    I had a dinner party tonight, it was a hit! I did experiment a little, used a variety of pepper: chipotle pepper/chilli powder/cayenne...it's a great base recipe that gives you flexible options! - 7/20/09

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  • Incredible!
    5 of 5 people found this review helpful
    I made just this for dinner with a roasted garlic triscuits and it was awesome! - 12/28/09

    Reply from JANA_N_TN (10/16/12)
    Wow! Sounds great!


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  • Very Good
    5 of 5 people found this review helpful
    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!! - 10/21/09

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  • Very Good
    4 of 4 people found this review helpful
    I will make this again. Substituted corn flakes because I didn't have any fiber cereal. - 5/22/07

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  • Incredible!
    4 of 4 people found this review helpful
    This recipe was wonderful. I did not have parmesan cheese so left it out and used panko and fiber one. It was as my husband said the best fish he has ever had! A real keeper. Thanks - 5/3/07

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  • 3 of 3 people found this review helpful
    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!!! - 8/29/11

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  • Very Good
    2 of 3 people found this review helpful
    Made with Triscuts as well. - 3/27/09

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  • Incredible!
    2 of 2 people found this review helpful
    Tastes great! Truly crunchy, just make sure you spice it up. - 5/2/07

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  • 1 of 1 people found this review helpful
    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. - 9/5/12

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  • Incredible!
    1 of 1 people found this review helpful
    Delicious! Next time, I would use olive oil spray beneath the fish instead of the butter spray. The recipe for the coating made WAY too much- I'd stick with making about a half of that amount. I broiled the filets for a couple of minutes at the end to make it a bit crispier. Very good! - 7/3/12

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  • Incredible!
    1 of 1 people found this review helpful
    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! - 11/15/11

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  • Incredible!
    1 of 1 people found this review helpful
    Fixed this for my wife and myself and we both loved it! Did use Total Bran Flakes instead (what I had here) and it gave it a wonderful hint of sweetness. Thanks for sharing! - 8/22/11

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  • This was really good and easy to make. - 10/31/13

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  • Very good recipe. Used bread crumbs instead of fiber one or oven freed bread crumbs. Would size down the coating mix as we had a lot left over. - 8/11/13

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  • Very good, but the amount of breading or fiber 1 could be down sized. - 8/11/13

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  • Husband and I had this last night...Wonderful! I substituted Panko for the cereal/oven fry breading. I've always been partial to FRIED fish, so I really didn't have any huge expectations. Thank you JANA. This is our new favorite! - 7/1/13

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  • ONE WORD!!!! AWESOME!!!! No, make that two words, DELICIOUS!!!!! OOPS, add a third...NUTRITIOUS!!! NUFF SAID - 4/22/13

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  • 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!!! - 3/28/13

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  • Outstanding dish! A little sweet and spicy! A definite must try! - 2/26/13

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  • I used flounder as a sub. Came out crispy all over. Thanks for this. - 1/23/13

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  • Very good! - 1/17/13

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  • Very good recipe. I used oven fry and it did not get as crispy as I would have liked.... But the seasoning was wonderful. I paired with mashed red potatoes . Yum! - 1/15/13

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  • O.M.G. This was SO good. I am the type who hates fish unless it's fried catfish. But I tried this since my Provida diet plan called for lots of fish. It was SO YUMMY. I loved it so much it's now one of my favorite dishes! THANK YOU! - 1/7/13

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  • good one - 12/14/12

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