Heart-Healthy Crispy Fried Tilapia Fish
Indulge in the perfect balance of flavor and nutrition with this Heart-Healthy Crispy Fried Tilapia Fish recipe! This oven-baked dish delivers all the satisfying crunch of fried fish with none of the guilt, thanks to its wholesome coating made from whole wheat breadcrumbs and finely ground rolled oats. Enhanced with a vibrant blend of garlic powder, paprika, and zesty lemon, every bite is bursting with savory goodness. By swapping traditional frying for an oven-baked technique and using egg whites for a lighter breading, this recipe keeps things light and heart-friendly without compromising on taste. Ready in just 30 minutes and paired with fresh lemon wedges for a tangy finish, this easy and nutritious tilapia is perfect for weeknight dinners or a fuss-free family meal. Experience crispy coated perfection that's good for you, too!
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Ingredients
- 4 fillets Tilapia fillets
- 1 cup Whole wheat breadcrumbs
- 0.5 cup Rolled oats
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 teaspoon Lemon zest
- 2 eggs Egg whites
- 0 Olive oil spray
- 0 Lemon wedges
Directions
Step 1
Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or a non-stick baking mat.
Step 2
In a food processor, pulse the rolled oats until finely ground but not a powder. Combine the ground oats with whole wheat breadcrumbs, garlic powder, onion powder, paprika, salt, black pepper, and lemon zest in a shallow dish, mixing well.
Step 3
In a separate shallow dish, whisk the egg whites until slightly frothy.
Step 4
Pat the tilapia fillets dry with paper towels. Dip each fillet in the egg whites, ensuring it's fully coated, then dip into the breadcrumb mixture, pressing gently to adhere the coating.
Step 5
Arrange the coated fillets on the prepared baking sheet and lightly spray the tops with olive oil spray.
Step 6
Bake in the preheated oven for 12-15 minutes or until the fish flakes easily with a fork and the coating is crispy and golden brown.
Step 7
Serve immediately with lemon wedges on the side for squeezing over the fish.
Nutrition Facts
| Serving size | (648.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1181.0 |
| Total Fat 20.2g | 0% |
| Saturated Fat 5.8g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 228mg | 0% |
| Sodium 2320.0mg | 0% |
| Total Carbohydrate 115.6g | 0% |
| Dietary Fiber 18.5g | 0% |
| Total Sugars 5.0g | |
| Protein 135.1g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 181.4mg | 0% |
| Iron 11.2mg | 0% |
| Potassium 2249.5mg | 0% |
Source of Calories