Crunchy Oven Fried Tilapia

Crunchy Oven Fried Tilapia

4.3 of 5 (116)
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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
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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


    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


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

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Member Ratings For This Recipe

  • Good
    15 of 15 people found this review helpful
    I enjoyed this recipe. I used panko instead of Fiber One. - 4/2/10

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  • Very Good
    6 of 6 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

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  • 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/'s a great base recipe that gives you flexible options! - 7/20/09

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  • 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!

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  • 4 of 4 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

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