Crunchy Oven Fried Tilapia
(120)
  • Minutes to Cook:
  • Number of Servings: 4
Ingredients
4 four oz. tilapia filets (1 lb)3 egg whites1 tbsp. garlic powder1 tbsp. onion powder1 tbsp. cajun seasoning1 tbsp. grated parmesan cheese1 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
Servings Per Recipe: 4
Nutritional Info 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

Member Reviews
  • BUTTERFLYSONGS
     I enjoyed this recipe. I used panko instead of Fiber One. - 4/2/10
  • ALE1978
     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
  • FAMILYTRADITION
     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
  • CHRSTKLL
     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!

  • MSRIRINALLE
     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
  • KUZZU25
     I will make this again. Substituted corn flakes because I didn't have any fiber cereal. - 5/22/07
  • JUDY2702
     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
  • KEITHS_WIFE
     Tastes great! Truly crunchy, just make sure you spice it up. - 5/2/07
  • CD13020229
     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
  • MSTIECAMPBELL
     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
  • MAXCOLLINSJEEP
     Made with Triscuts as well. - 3/27/09
  • SHANBZ
     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
  • CHAOSDAD71
     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
  • PWILLOW1
     Excellent. I didn't have Fiber One so I used panko with a combination of herbs including lemon pepper & dill. Very good. - 5/29/21
  • REDROBIN47
     This is very good. I used whole wheat bread crumbs instead of the Fiber One because that's what I had in my pantry. Yum. - 5/7/21
  • LESSOFMOORE
     This sounds good. - 3/13/21
  • 1CRAZYDOG
     good! - 1/13/21
  • CECTARR
     This was terrific - 11/27/20
  • 4CONNIESHEALTH
     Very good. We eat fist at least once a week so seeing this recipe was a treat! - 10/2/20
  • JANIEWWJD
     Amazingly delicious!!!! - 6/17/20
  • CHERYLHURT
     Nice - 5/4/20
  • NASFKAB
     Can use other cereal too - 2/6/20
  • LOSER05
     yum - 10/18/19
  • CHERIRIDDELL
     delicious - 5/10/19
  • SHOAPIE
     I liked it. - 3/20/19



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