Breaded Baked Tilapia
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
16 oz. tilapia cut in fillets1 cup plain, quick-cook oatmeal2 tbsp. ground flax seed10 seasoned croutons1 tsp. Old Bay, or your favorite seafood seasoning (salt and pepper is fine)1 tbsp. Coconut or other vegetable oil
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.
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.
Nutritional Info 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
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