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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 174.0
  • Total Fat: 2.0 g
  • Cholesterol: 56.0 mg
  • Sodium: 223.8 mg
  • Total Carbs: 21.4 g
  • Dietary Fiber: 11.2 g
  • Protein: 26.9 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 is delicious! We don't like baked fish, but this 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

Number of Servings: 4

Recipe submitted by SparkPeople user JANA_N_TN.






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Member Ratings For This Recipe

  • BUTTERFLYSONGS

    Good
    13 of 13 people found this review helpful
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    I enjoyed this recipe. I used panko instead of Fiber One. - 4/2/10

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  • ALE1978

    Very Good
    5 of 5 people found this review helpful
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    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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  • FAMILYTRADITION

    Incredible!
    5 of 5 people found this review helpful
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    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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  • CHRSTKLL

    Incredible!
    4 of 4 people found this review helpful
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    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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  • KUZZU25

    Very Good
    3 of 3 people found this review helpful
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    I will make this again. Substituted corn flakes because I didn't have any fiber cereal. - 5/22/07

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  • JUDY2702

    Incredible!
    3 of 3 people found this review helpful
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    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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  • MSRIRINALLE


    2 of 2 people found this review helpful
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    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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  • MAXCOLLINSJEEP

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

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  • KEITHS_WIFE

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

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  • CHICONIKO


    1 of 1 people found this review helpful
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    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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  • MSTIECAMPBELL

    Incredible!
    1 of 1 people found this review helpful
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    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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  • SHANBZ

    Incredible!
    1 of 1 people found this review helpful
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    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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  • CHAOSDAD71

    Incredible!
    1 of 1 people found this review helpful
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    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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  • MULLISCARLA

    Incredible!
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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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  • SEXYCOYA3

    Incredible!
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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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  • FROGGIE2831

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

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  • VEAR23

    Very Good
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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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  • TERRYMANUS


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    Very good! - 1/17/13

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  • CMWATSON11

    Very Good
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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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  • KAYLABGAME

    Incredible!
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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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  • DRASADAF

    Very Good
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    good one - 12/14/12

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  • LINWASH23

    Incredible!
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    Incredible and my family loves it - 10/19/12

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  • CORTIZ19


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    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! ; ) - 10/3/12

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  • QUEENKATE22

    Incredible!
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    Crispy and delicious. I used pinko and it worked great. - 9/20/12

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  • HEALTHYDESIRE

    Good
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    Probably won't make this again. - 9/9/12

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  • TRINAISAAC

    Incredible!
    0 of 1 people found this review helpful
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    This recipe is de-li-cious! My family totally enjoyed it! I love fried fish and this recipe just helped me to eat it so much healthier than I'm used to. LOVED IT! - 7/5/12

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  • LIRK83

    Very Good
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    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. - 6/18/12

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  • IAMSLIMHEALTHY

    Very Good
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    This is a wonderful easy dish to prepare and eat. Very tasty - 6/5/12

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  • LOVEMYROTTI

    Incredible!
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    OMG.....This is "AWESOME" - 4/29/12

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  • MOTIVATED713


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    Great recipe...used plain bread crumbs instead of fiber 1 - 4/16/12

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  • PRINCESS_JMC

    Incredible!
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    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! - 3/27/12

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  • SSJOYOUS


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    this sounds really good i gotta try it - 2/28/12

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  • LADY00K

    Good
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    The fish was okay, it was crunchy like I had hoped and the flavor was kind of bland. - 1/20/12

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  • BMCGUIRE68

    Very Good
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    I have cooked this twice but i only did one filet and used Kashi 7 Whole Grain Ceral and roasted garlic and herb seasoning and used 1 whole egg. - 1/15/12

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  • GMONSTER1

    Good
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    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. - 1/14/12

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  • JENDAWL

    Incredible!
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    It was very good! Love cajun seasoning. Great alternative to fried catfish - 10/21/11

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  • SMITH7936


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    We eat a lot of tilapia and get tired of the same recipes. I would recommend this recipe to my friends, it was very good. - 10/18/11

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  • GNOCCHIBEAR

    Incredible!
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    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.... - 9/14/11

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  • GHBENDER

    Incredible!
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    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. - 8/22/11

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  • SOOKIE

    Very Good
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    As recommended I used panko flakes and replaced cajun seasoning with some Tastefully Simple Southwest Seasoning blend, which I also sprinkled on top after spritzing with butter spray. Will definately make again. - 8/8/11

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  • BOMBERGERD

    Incredible!
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    This was a hit with the entire family...everyone asked for seconds! - 8/8/11

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  • DEBRALEEDEE

    Incredible!
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    This was awesome. I used roasted garlic triscuits and add red pepper flakes for some kick. I breaded tilapia and chicken breasts since hubby wanted chicken. HE LOVED IT...and is a tricky one to slide healthy foods by. - 6/15/11

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  • MEXRED


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    Will need to tweek to be Dukan - 6/7/11

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  • HONDOLU


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    Great recipe. - 5/19/11

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  • AJEAN_56

    Very Good
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    Delicious and easy to make. - 4/26/11

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  • NANAPROSS1

    Incredible!
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    Delicious! I loved it! - 4/12/11

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  • LAUFERW

    Good
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    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. - 3/27/11

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  • POTTERYMKR

    Very Good
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    Substituted Mrs. Dash & Mrs. Dash Cajun for spices in recipe. This was delicious! I was looking for a change from broiling fish. ANd my family was glad to have something that was similar to fried. Will cook this again~ - 3/16/11

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  • SCULPEYMAMA

    Good
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    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. - 2/11/11

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  • UCANTTAKETHESKY

    Incredible!
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    This was a really delicious and satisfying way to prepare tilapia. No matter what recipe I try, it always ends up just a little too bland. Not so with this one! Awesome! - 2/4/11

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  • NANNIE13

    Incredible!
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    My husband loved this! I used fresh garlic and mixed it in with the egg whites. - 1/20/11

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  • TAOCONNER

    Incredible!
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    my boyfriend loves it too!! - 1/6/11

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  • ANASJORKNEE


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    added tortilla instead of the cereal. it was really yummy! - 9/27/10

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  • SANNS33

    Incredible!
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    My husband and I both really enjoyed this recipe. I will be making this again! - 9/19/10

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  • PREACHERETT

    Very Good
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    I am not a fish person at all, but I did eat a whole serving. I used bread crumbs and different seasonings because I didn't have exactly what the recipe called for. Will definitely make it agian. My husband is the fish guy and he really liked it! - 8/24/10

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  • LIBERTYGIRLFLA

    Incredible!
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    Made this for dinner tonight! It was excellent. Very crispy and didn't need sauce because of the seasonings in the "crust". Even my hubby liked it and he hates everything..lol - 8/1/10

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  • LOLAMOM2

    Incredible!
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    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 - 7/30/10

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  • JANHIM

    Very Good
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    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! - 7/9/10

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  • WBOST2

    Incredible!
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    I thought this was a great way to prepare tilapia! I loved the kick of the cajun seasoning. I needed to cook it a little longer, but the tilapia wasn't 100% thawed when I started it. I will definitely make this again. Yum! - 7/6/10

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  • VNOTORLEVA2

    Very Good
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    I love fried and breaded fish, this is a much healthier version! - 7/2/10

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  • SHINEBRIGHT

    Incredible!
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    SO good! Served with asparagus & brown rice, definitely a keeper! - 6/24/10

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  • DDEITCH


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    Going to try it tonight!!! Sounds GREAT!!!! - 6/3/10

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  • MREHIMLESSME

    Good
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    First time I had tilapia and this was a great recipe, I liked it - 5/31/10

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  • BELIEVE-IT

    Incredible!
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    Delicious! And easy! - 5/21/10

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  • HEAVEN78

    Incredible!
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    Very Good! My husband, not a big fish eater, even had seconds! My store didn't have Cajun seasoning, so I used Creole seasoning, which I presumed to be very close, if not the same thing. Will definitely make again as we're trying to add more fish to our diet. - 4/23/10

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  • BROOKIEWINS

    Incredible!
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    Somehow I ended up without bread crumbs, so I subbed wasa crackers for the breading. Was very good, and the fish was really tender. Great recipe! - 4/12/10

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  • MEGANC1988

    Very Good
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    Had leftovers for lunch today! - 4/1/10

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  • BULLWINKL

    Very Good
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    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! - 3/25/10

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  • QUIETSTORM65


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    I am going to try this recipe. - 3/1/10

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  • ASDRAGONFLY

    Incredible!
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    This was a great first recipe to try! I followed almost completely...I added an extra tablespoon of parmesan cheese and used Egg Beaters instead of egg whites. I can't wait to try again in a couple of days to make some other tweaks. Thanks for sharing! - 2/21/10

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  • GEORGIEGIRL65

    Very Good
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    Excellent - will make this again:) - 2/2/10

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  • DONNASEAGLE

    Very Good
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    This was really good. - 12/2/09

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  • SPARKLES1382

    Good
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    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. - 11/28/09

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  • CATIESING

    Very Good
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    I'm not a big fish person, and I ate my entire serving! - 11/6/09

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  • MARATHON_MOM

    Incredible!
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    Absolutely wonderful! A great twist for fish night, and love the added fiber and flavor that the fiber one adds1 - 10/20/09

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  • CT1954


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    Gonna try this one. Sounds very good. - 3/19/09

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  • MGHJPI

    O.K.
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    Sadly this was very dry and lacked taste. I think maybe coating the fish first in a yogurt style dip may make it moister. - 3/16/09

    Reply from JANA_N_TN (10/9/09)
    That's odd as mine is never dry & I like a LOT of flavor - Just wondering if you didn't add the suggested spices (cajun seasoning is not bland) or your own & if maybe you didn't spritz w/ spray butter for moisture. ????


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  • SWERVES_1

    Incredible!
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    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! - 3/5/09

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  • JEVETT

    Incredible!
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    i substitued ground garlic triscuits for the bread crumbs
    this was delicious with some sauted mushrooms - 2/27/09

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  • SONIA.D


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    From AL; sounds very good, can it be used with other fish fillets? Enjoy eating fish very much. Thank you.. - 2/27/09

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  • EEYOREMN


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    Sounds wonderful! My husband and I love fish so I'm sure this will be a winner! - 2/27/09

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  • MELIBUG

    Incredible!
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    Was VERY good! Definitely would make it again. Picky husband also ate and liked as well. - 2/26/09

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  • KMGDIET

    Very Good
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    Pretty good! - 1/29/09

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  • KIM4179


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    I made this tonight and it was wonderful! I only had two egg whites and it was plenty. I also needed to cook it a bit longer, about 18 minutes. - 1/25/09

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  • KATHY33487


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    I am definitely going to try this, it sounds great - 1/15/09

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  • KANIKAD03

    Very Good
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    Sounds really good, I'll give it a try this evening! - 1/15/09

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  • MMARLENE1


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    Sounds good; will try it for today's dinner. - 1/15/09

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  • KVGREENE1


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    I used half fiber one and half fish fry and my family loved it. My kids actually asked for seconds. great recipe. - 9/23/08

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  • ALACIA22

    Very Good
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    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. - 5/1/08

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  • PEAKEDHILLRIDER

    Good
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    I made this and liked it, but might make a few changes the next time. Family wasn't crazy about it, but that's only because they like the real FRIED fish, which I won't make. - 4/30/08

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  • BUGZMOM1

    Very Good
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    My husband and daughters loved it! I am not much of a fish eater but, I found it very satisfying as well! - 4/12/08

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  • MSCOLLINS07


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    Its easy to make and very delicious. I used a lemon pepper seafood seasoning instead of the garlic powder. - 3/26/08

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  • TARENIVA


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    This was great. I put a bit of mango salsa on top and served it over brown rice. I also put a bit of wheat germ in the mix for added nutrients. My family loved it. - 2/20/08

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  • DREAMGIRL71

    Very Good
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    Delicious. - 2/3/08

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  • ABOZIC

    Very Good
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    Wonderful coating for any fish. I used Old Bay and some blakcened seasoning instead of the garlic powder and cajun seasoning. I had so much breading left over that I breaded two pounds of shrimp as well. Delicious! - 1/25/08

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  • KITEFLYINGAL

    Incredible!
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    this is incredibly good.. probably the best Tilapia recipe I have ever used to date. You could mix up extra coating mix and have it bagged up and ready in advance too. I will make this over and over.. thank you so much! - 11/29/07

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  • FITNUT77

    Good
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    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. - 11/2/07

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  • OCTOBER25

    Good
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    My boyfriend enjoyed it, but I thought it was just okay. I would give it one more try, but that's it! =) - 10/12/07

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  • THINGIRL11

    Incredible!
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    Don't think I'd care for the Fiber One but the oven fry breading was good on it. Crispy & delicious! - 10/12/07

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  • JILLYBEANS632

    Incredible!
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    Very good, hubby and son loved it too. And hubby doesn't like fish at home. - 9/18/07

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