High Protein Crispy Fried Tilapia Fish

Elevate your seafood game with this High Protein Crispy Fried Tilapia Fish recipe, a perfect balance of flavor, texture, and nutrition. Featuring tender tilapia fillets coated in seasoned flour, a light egg wash, and golden panko breadcrumbs, this dish delivers a satisfying crunch in every bite. Infused with aromatic garlic, onion powder, and a hint of cayenne for a subtle kick, it’s pan-fried to perfection in high-heat cooking oil for a golden crust that seals in moisture. This quick and easy recipe, ready in just 30 minutes, is protein-packed yet delightfully light, making it ideal for weeknight dinners or casual gatherings. Serve warm with a sprinkle of fresh parsley and a squeeze of zesty lemon for a refreshing finish. Perfectly crisp and loaded with flavor, this healthy fried tilapia is sure to become a family favorite!

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces Tilapia fillets
• 1 cup All-purpose flour
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 0.5 teaspoon Cayenne pepper
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 large Eggs
• 0.5 cup Skim milk
• 1 cup Panko breadcrumbs
• 1 cup High-heat cooking oil (such as canola or grapeseed oil)
• 1 whole Lemon wedges
• 2 tablespoons Fresh parsley, chopped

Directions

Step 1

Rinse and pat dry tilapia fillets with paper towels.

Step 2

Set up a breading station with three shallow bowls. In the first bowl, combine all-purpose flour, garlic powder, onion powder, cayenne pepper, salt, and black pepper.

Step 3

In the second bowl, beat the eggs and stir in the skim milk to create an egg wash.

Step 4

In the third bowl, place the panko breadcrumbs.

Step 5

Dredge each tilapia fillet in the flour mixture, ensuring it is fully coated. Shake off any excess flour.

Step 6

Dip the floured fillet into the egg wash, making sure it is well-coated, and allow any excess to drip off.

Step 7

Press the fillet into the panko breadcrumbs, ensuring a complete and even coating. Repeat for the other fillets.

Step 8

Heat the high-heat cooking oil in a large skillet over medium-high heat. The oil should be about 350°F (175°C) when ready for frying.

Step 9

Gently place the breaded tilapia fillets into the hot oil, cooking them in batches to avoid overcrowding the pan.

Step 10

Fry each fillet for about 3-4 minutes on each side or until the exterior is golden brown and the fish is cooked through and flaky.

Step 11

Once cooked, remove the fillets from the oil and place them on a paper towel-lined plate to drain excess oil.

Step 12

Serve the tilapia warm, garnishing with chopped fresh parsley and lemon wedges on the side.

Nutrition Facts

Serving size	(1183.2g)

Amount per serving	% Daily Value*
Calories	3417.5

Total Fat 260.4g	0%
Saturated Fat 24.3g	0%
Polyunsaturated Fat 0.0g
Cholesterol 603.7mg	0%
Sodium 3126.2mg	0%
Total Carbohydrate 151.5g	0%
Dietary Fiber 9.2g	0%
Total Sugars 13.3g
Protein 141.5g	0%

Vitamin D 135.7IU	0%
Calcium 360.1mg	0%
Iron 12.8mg	0%
Potassium 2251.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 66.7%

Protein: 16.1%

Carbs: 17.2%