SparkPeople Advertisers Keep the Site Free

4.3 of 5 (106)
Create a Recipe Makeover

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
Report Inappropriate Recipe

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






Great Stories from around the Web


Rate This Recipe



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

    Was this review helpful?   yes  No

  • 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

    Was this review helpful?   yes  No

  • 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!


    Was this review helpful?   yes  No

  • 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

    Was this review helpful?   yes  No

  • 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

    Was this review helpful?   yes  No

  • 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

    Was this review helpful?   yes  No


  • 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

    Was this review helpful?   yes  No

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

    Was this review helpful?   yes  No

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

    Was this review helpful?   yes  No


  • 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

    Was this review helpful?   yes  No

  • 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

    Was this review helpful?   yes  No

  • 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

    Was this review helpful?   yes  No

  • 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

    Was this review helpful?   yes  No
  • This was really good and easy to make. - 10/31/13

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • Very good, but the amount of breading or fiber 1 could be down sized. - 8/11/13

    Was this review helpful?   yes  No
  • 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

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

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • Outstanding dish! A little sweet and spicy! A definite must try! - 2/26/13

    Was this review helpful?   yes  No
  • I used flounder as a sub. Came out crispy all over. Thanks for this. - 1/23/13

    Was this review helpful?   yes  No
  • Very good! - 1/17/13

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • good one - 12/14/12

    Was this review helpful?   yes  No
  • Incredible and my family loves it - 10/19/12

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • Crispy and delicious. I used pinko and it worked great. - 9/20/12

    Was this review helpful?   yes  No
  • Probably won't make this again. - 9/9/12

    Was this review helpful?   yes  No

  • Incredible!
    0 of 1 people found this review helpful
    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

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • This is a wonderful easy dish to prepare and eat. Very tasty - 6/5/12

    Was this review helpful?   yes  No
  • OMG.....This is "AWESOME" - 4/29/12

    Was this review helpful?   yes  No
  • Great recipe...used plain bread crumbs instead of fiber 1 - 4/16/12

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • this sounds really good i gotta try it - 2/28/12

    Was this review helpful?   yes  No
  • The fish was okay, it was crunchy like I had hoped and the flavor was kind of bland. - 1/20/12

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • It was very good! Love cajun seasoning. Great alternative to fried catfish - 10/21/11

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • This was a hit with the entire family...everyone asked for seconds! - 8/8/11

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • Will need to tweek to be Dukan - 6/7/11

    Was this review helpful?   yes  No
  • Great recipe. - 5/19/11

    Was this review helpful?   yes  No
  • Delicious and easy to make. - 4/26/11

    Was this review helpful?   yes  No
  • Delicious! I loved it! - 4/12/11

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • My husband loved this! I used fresh garlic and mixed it in with the egg whites. - 1/20/11

    Was this review helpful?   yes  No
  • my boyfriend loves it too!! - 1/6/11

    Was this review helpful?   yes  No
  • added tortilla instead of the cereal. it was really yummy! - 9/27/10

    Was this review helpful?   yes  No
  • My husband and I both really enjoyed this recipe. I will be making this again! - 9/19/10

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • I love fried and breaded fish, this is a much healthier version! - 7/2/10

    Was this review helpful?   yes  No
  • SO good! Served with asparagus & brown rice, definitely a keeper! - 6/24/10

    Was this review helpful?   yes  No
  • Going to try it tonight!!! Sounds GREAT!!!! - 6/3/10

    Was this review helpful?   yes  No
  • First time I had tilapia and this was a great recipe, I liked it - 5/31/10

    Was this review helpful?   yes  No
  • Delicious! And easy! - 5/21/10

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • Had leftovers for lunch today! - 4/1/10

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • I am going to try this recipe. - 3/1/10

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • Excellent - will make this again:) - 2/2/10

    Was this review helpful?   yes  No
  • This was really good. - 12/2/09

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • I'm not a big fish person, and I ate my entire serving! - 11/6/09

    Was this review helpful?   yes  No
  • Absolutely wonderful! A great twist for fish night, and love the added fiber and flavor that the fiber one adds1 - 10/20/09

    Was this review helpful?   yes  No
  • Gonna try this one. Sounds very good. - 3/19/09

    Was this review helpful?   yes  No
  • 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. ????


    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • i substitued ground garlic triscuits for the bread crumbs
    this was delicious with some sauted mushrooms - 2/27/09

    Was this review helpful?   yes  No
  • From AL; sounds very good, can it be used with other fish fillets? Enjoy eating fish very much. Thank you.. - 2/27/09

    Was this review helpful?   yes  No
  • Sounds wonderful! My husband and I love fish so I'm sure this will be a winner! - 2/27/09

    Was this review helpful?   yes  No
  • Was VERY good! Definitely would make it again. Picky husband also ate and liked as well. - 2/26/09

    Was this review helpful?   yes  No
  • Pretty good! - 1/29/09

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • I am definitely going to try this, it sounds great - 1/15/09

    Was this review helpful?   yes  No
  • Sounds really good, I'll give it a try this evening! - 1/15/09

    Was this review helpful?   yes  No
  • Sounds good; will try it for today's dinner. - 1/15/09

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • Its easy to make and very delicious. I used a lemon pepper seafood seasoning instead of the garlic powder. - 3/26/08

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • Delicious. - 2/3/08

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No