Nutrition Facts
Servings Per Recipe: 4
Serving Size: 1 serving
Amount Per Serving
  • Calories 184.7
  • Total Fat 3.1 g
  • Saturated Fat 0.7 g
  • Polyunsaturated Fat 0.4 g
  • Monounsaturated Fat 0.1 g
  • Cholesterol 56.0 mg
  • Sodium 224.7 mg
  • Potassium 456.8 mg
  • Total Carbohydrate 22.1 g
  • Dietary Fiber 10.9 g
  • Sugars 1.3 g
  • Protein 27.9 g
  • Vitamin A 40.2 %
  • Vitamin B-12 21.1 %
  • Vitamin B-6 23.2 %
  • Vitamin C 8.6 %
  • Vitamin D 0.0 %
  • Vitamin E 0.1 %
  • Calcium 11.1 %
  • Copper 0.3 %
  • Folate 19.7 %
  • Iron 21.6 %
  • Magnesium 4.0 %
  • Manganese 0.9 %
  • Niacin 19.1 %
  • Pantothenic Acid 0.1 %
  • Phosphorus 7.0 %
  • Riboflavin 19.5 %
  • Selenium 1.7 %
  • Thiamin 20.1 %
  • 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

110 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  

I used Panko and put 1/2 the amount of onion powder and Cajun seasoning because I don't like a lot of spice (heat). After I cooked it I added a very light touch of salt. I thought this was OK. I make so many different kinds of fish I wish I would have just baked and added the spices I normally do. Submitted by:
DONNASUEF
(8/23/15)
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I didn't have Fiber One so used Panko instead and the fish came out great. Very pleased with this recipe and definitely will make it again! Submitted by:
LSIG14
(2/15/15)
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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. Submitted by:
SLIMPACK
(8/11/13)
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Very good, but the amount of breading or fiber 1 could be down sized. Submitted by:
SLIMBIGRAY
(8/11/13)
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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!!! Submitted by:
SEXYCOYA3
(3/28/13)
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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! ; ) Submitted by:
CORTIZ19
(10/3/12)
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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. Submitted by:
CHICONIKO
(9/5/12)
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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. Submitted by:
LIRK83
(6/18/12)
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Great recipe...used plain bread crumbs instead of fiber 1 Submitted by:
MOTIVATED713
(4/16/12)
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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! Submitted by:
PRINCESS_JMH
(3/27/12)
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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. Submitted by:
GMONSTER1
(1/14/12)
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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! Submitted by:
SHANBZ
(11/15/11)
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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.... Submitted by:
GNOCCHIBEAR
(9/14/11)
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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!!! Submitted by:
MSRIRINALLE
(8/29/11)
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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. Submitted by:
GHBENDER
(8/22/11)
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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. Submitted by:
LAUFERW
(3/27/11)
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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. Submitted by:
SCULPEYMAMA
(2/11/11)
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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 Submitted by:
LADYCALICO
(7/30/10)
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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! Submitted by:
JANHIM
(7/9/10)
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I enjoyed this recipe. I used panko instead of Fiber One. Submitted by:
BUTTERFLYSONGS
(4/2/10)
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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! Submitted by:
BULLWINKL
(3/25/10)
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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. Submitted by:
SPARKLES1382
(11/28/09)
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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!! Submitted by:
ALE1978
(10/21/09)
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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)
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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! 		Submitted by:
SWERVES_1
(3/5/09)
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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. Submitted by:
KVGREENE1
(9/23/08)
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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. Submitted by:
ALACIA22
(5/1/08)
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